Tips to Ride Stronger, Recover Smarter, and Stay on the Trail Longer by Strength Coach Miranda Lyle

Words by Miranda Lyle; Photos by Natalie Starr & Corie Spruill

“Your body is the most important piece of gear you own—treat it better than you treat your bike.”

Did you know female athletes are 2–8 times more likely to tear their ACL than men?

Yeah, I don’t love that stat either—but it’s true. In mountain sports, that risk only increases, thanks to the mix of force, repetition, and technical riding. Why does this happen? Let’s get a bit nerdy and break it down quickly:

• Hormones: Estrogen affects ligament laxity, making joints slightly more mobile and less stable.
  
  

• Hip & Knee Mechanics: Because of our pelvic structure, women naturally tend to move with more inward knee collapse (valgus), especially when landing or shifting weight—this puts added stress on the ACL. Think jumps, drops or out of saddle time. 
  
  

• Muscle Imbalances: Many women are quad-dominant and have under active glutes or hamstrings. That imbalance raises injury risk during dynamic movements like cornering, climbing, long descents, or dismounting.
  
  

Here’s the good news—these are all things we can work on. With the right kind of off-bike training and strategic support, you can drastically lower your risk. It doesn’t take hours in the gym or a complete life overhaul—just a better approach.

If you love riding but constantly feel creaky afterward...
If your hips, low back, or knees nag at you after just a few miles...
If you want to stay out of the injury cycle and on your bike—this is your sign.
You don’t need to do more—you just need to train smarter.

Just like your bike, your body needs a tune-up before heading into a big season. Pssst, that’s where I come in! 

Photo caption: Miranda leading a pre-ride warm-up at a SHREDLY Women's Mountain Bike Retreat. Photo by Corie Spruill

I’ve Got Something for YOU.

You tune your bike before a big ride—your body deserves the same TLC.

That’s why I created this exclusive kit – the Ride Steady Starter Kit—a collection of mini-but-mighty tips pulled directly from my Off Trail programs to help your body feel more mobile, stable, and supported so you can ride with more confidence, control, and strength.

Inside, you’ll find:

• A trailhead warm-up to get your body primed for riding
  
  

• A mobility-based cool-down to help you recover better post-ride
  
  

• My top 5 MTB stability exercises to strengthen your shoulders, hips, and knees any fitness level can accomplish
  
  

So, what do these actually do?

• Warm-Up: Increases blood flow, activates key muscles, and improves joint range of motion. That means better pedaling efficiency and reduced injury risk from the get-go (because that first climb already hurts enough).
  
  

• Cool-Down: Helps your body wind down after a ride, releasing tension and setting you up for smoother back-to-back ride days.
  
  

• Stability Work: Think of your joints like your bike’s suspension—they’re made to absorb force and keep you stable on impact. These exercises strengthen the small stabilizing muscles that keep you moving well on technical descents, climbs, and long hauls.
  
  

You don’t need a fancy setup or a full gym. Just a couple of bands, a foam roller, a few minutes, and a little intention is all it takes to start tuning up your most important gear—your body.

👉 Click here to download the Ride Steady Guide
...and see how simple it can be to feel better, ride stronger, and take care of the badass machine your body is! 

Want more like this?

This is just a tiny sneak peek of what’s inside Off Trail, my MTB training series built specifically for recreational riders looking to improve trail performance, reduce injury, and ride pain-free. If you’re ready for a smarter way to train for the ride, visit PlayStrongFitness.com and explore how you can start building strength that actually translates to the trail. I aim to teach how strength training aids your biking, not pulls from it. 

And lastly...

Women are rising in the MTB world—and not by accident and it’s not quiet. We’re loudly showing up with grit, curiosity, and a deep drive to keep learning and leveling up – hell yea, girl power! We’re not afraid to do the work, to get stronger, and to take up space in a sport that’s finally catching up to our momentum.

SHREDLY’s mission to welcome more women into mountain biking with confidence is one I fully stand behind and share a vision with. Because when women support women, when we ride together and level up together—we become a force that can’t be f*$#ed with. One that’s powerful, unstoppable, and ready for anything the trail – and life–  throws our way.

Your strength is your statement piece—wear it proudly, sisters!

Hey Hey! I’m Miranda Lyle—a strength coach with nearly 20 years of experience working with women, mountain bikers, return-to-sport athletes, and outdoor lovers like you. With a background in exercise physiology, rehabilitative strength, and performance training, I help riders build the strength, resilience, and confidence they need to keep playing hard on the trails.

Halfway through my career, mountain biking became a deep passion of mine. I quickly realized how much strength, mobility, and injury prevention impact how we move—both in sport and everyday life. That love drove me to combine my two greatest passions—biking and strength coaching—to share my expertise with like-minded folks. Whether you’re bouncing back from an injury or just want to ride without the usual aches, I’m here to meet you where you're at and make training simple, effective, and efficient—without spending hours in the gym.

Movement is a privilege, not a right, and I plan to honor every step until the very last—and help others do the same. 

STAY STRONG TO RIDE STRONG
-Coach Miranda

Follow Miranda on Instagram @playstrongfitness