This mountain bike champ trains in her garage

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Kate Courtney is mountain biking's American superstar (Photo: Emily Tidwell)
Kate Courtney is mountain biking's American superstar (Photo: Emily Tidwell)
  • One of the world's best mountain bikers, shows us the value of a home gym
  • These are the strength and dynamic movements, that can make you a better rider
  • Hopefully, Kate Courtney will be able to revisit South Africa soon, to ride another Cape Epic

Kate Courtney was born to be a great mountain biker.

As a child, she played in presence of Mount Tamalpais, the birthplace of mountain biking, in Northern California.

Talented and driven, Kate has achieved much at only 25. She has a degree in human biology from Stanford University and has already won both the UCI mountain bike World Championship (2018) and overall World Cup series (2019).

Kate is also deeply familiar with South Africa. Having trained and raced here with great success, being part of a team that won the 2018 Cape Epic.

Justin Williams
Kate Courtney joins the guys on during a ride down from Saddle Peak in Malibu (Photo: Aaron Blatt)

Training off the bike - to win

With the World Cup mountain biking scheduled to return as Europe moves through autumn, into summer, Kate is ready to race. But how did she cope with the training challenges of lockdown?

Based in Northern California, with its abundance of natural mountain bike trails, jeep track and road riding routes, spending time behind the handlebars was not an issue.

For Kate to find that 5% professional athlete advantage, that is often the margin between winning and losing, she brought her training home. Literally.

No excuses, when gym is near the kitchen

By converting his garage into a comprehensively equipped home gym, Kate has been able to do all the deadlifts, explosive moves and balance board exercises that make her faster on the bike.

In the competitive realm of elite mountain bike racing, fitness might keep her ahead on the climbs, but its core and shoulder strength that prevent a loss of control, when descending those technical obstacles.

Known for her #sparklewatts hashtag, Kate has been the great American XC athlete that mountain biking has been waiting for. And if you want to see how closely your training matches, or what you could learn, Kate shares a wealth of information about her routine. 

Kate races for the Scott-SRAM team and her bike is built and serviced, by one of mountain biking’s most characterful mechanics, Brad Copeland. Well worth a follow, on Instagram.

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