The Riding For A Lifetime Podcast

By: James Wilson - MTB Strength Training Systems
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  • Summary

  • This podcast is dedicated to bringing the 40+ year old mountain biker the best training strategies to help them ride stronger now and for year to come.
    Copyright © 2012 James Wilson. All rights reserved.
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Sports & Outdoors
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Episodes
  • Is "Optimal Body Position" Limiting Your Progress?

    Is "Optimal Body Position" Limiting Your Progress?
    Oct 25 2024
    Perhaps no term gets thrown around more when talking about riding your bike than “body position”. It is recognized as being an essential part of your riding skills and performance, but what does the term really mean? For something so important there is a lot of confusion surrounding it. Do you want to be in a low “attack position” or in more of an upright “throne position”? Do you want your weight on your feet with little to no weight on your hands or do you want to have weight and pressure through your hands? It seems like the answers to these questions depend on who you talk to and what system they preach. There is a whole industry around this question, with qualified skills instructors from various backgrounds each trying to convince you that their version of body position is the best. Well, what if I told you that the whole concept is kind of nonsense. I mean, obviously how you stand and hold yourself on the bike is important but the idea that there is an ideal body position when riding your mountain bike is incomplete at best. The reason that I don’t like this term or the discussions around it is because it leads riders to believe that there is an ideal body position that they need to try and get into and maintain while riding. But this idea may work when doing drills in a parking lot, it isn’t how riding your bike works in the real world. On the trail you are participating in a dynamic relationship between your body, the bike and the trail and these three things are rarely static. Conditions change all of the time and this means that your ideal body position is constantly shifting as well. In fact, the worst thing you can do for your performance and safety on the trail is try and maintain an “ideal” body position. Instead, you want to change your body position to match the needs of the trail. For example, let’s say that you are riding a section of trail that starts with a relatively flat section before feeding you into a technical rock garden that proceeds a short climb. What is the ideal body position for something like this? You guessed it, there isn’t one and you have to shift your body position to meet the needs of the moment. When you are on the flat section you can get into a traditional position where you are keeping more weight on your feet than your hands and you are maintaining your position as you pedal. When you get to the rock garden you will need to preemptively shift your weight forward in anticipation of needing to perform a rear weight shift to unweighted or even lift your front wheel to help get over the first trail obstacle. As you proceed through the rock garden you will need to dynamically shift your weight forward and backward to weight and unweight your front end to help you flow through the rocks and trail obstacles. Your body position will be very fluid and dynamic as you use your weight shifts to help navigate your bike through the technical trail section. When you get through it and hit the climb you will want to stand up and shift your weight forward, putting weight on your hands and applying aggressive pressure through the rear wheel as needed for traction. If there are any obstacles on the climb you will also need to shift your weight back to float the front wheel over them before getting back into your aggressive climbing position. So in this scenario you have gone from a “light hands, heavy feet” position to a dynamic position with a lot of front to back weight shifts and finally an aggressive standing position with your weight slightly forward on your hands. So what is the right body position? The right body position changes depending on the demands of the moment. It isn’t based on someone’s theory of what the optimal position is and is certainly isn’t a static thing, However, I see riders all the time who would try to ride through this same scenario trying to use and maintain a single body position (usually seated). This is usually due to someone telling them that it was the optimal position and that they need to stay in it as much as possible. With that said, though, there are a few commonalities to the different good body positions you need to use on the bike. One of them is having a strong spine where you avoid leaning over at the low back and instead rely on your hips for leaning forward and shifting your weight back. The other thing is to have your elbows in a strong position somewhere between being pinned to your ribs and being pushed out into an extreme “scarecrow” position. Like body position, the specific position your elbows should be in will change but being at the extremes is almost never the best place to be no matter what the “elbows out” crowd will lead you to believe. Lastly, your feet should be in a mid-foot position so you are balanced at your feet and aren’t fighting the forward lean created by being on the balls of your feet. The mid-foot position allows you to more easily shift your weight forward ...
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    24 mins
  • Using A Straw To Build Better Cardio?

    Using A Straw To Build Better Cardio?
    Oct 12 2024

    If you have followed my newsletter for any length of time then you know that I am a huge advocate for better breathing habits. Breathing is the one lever that you can pull that will improve just about everything you do on the bike, including cardio, strength and even your skills.

    As important as it is, though, few riders really focus on it as part of their training program. The good news is that it doesn’t take a lot of time and you don’t need fancy equipment.

    In fact, a great way to train your breathing is to use a straw. Yes, the same thing you use to drink your favorite beverage when you’re out at a restaurant is also a great training tool for your breathing.

    Just get a straw, have a seat and start to breathe through it. Just 5 minutes of this a few times a week will make an impact on several aspects of your breathing that will help you on the trail.

    Breathwork training is an important part of MTB cardio training, especially as we get older. The good news is that it doesn’t take a lot of time or equipment - 5 minutes of breathing through a straw a few times a week can be enough to make an impact on it.

    And if you want to learn even more about breathwork training for MTB, be sure to check out my Guide To Better Breathing For MTB. In it you’ll find how to assess your breathing and several drills and strategies to help you optimize your breathing for better health and performance.

    Until next time…

    Ride Strong,

    James Wilson
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    12 mins
  • How To Deal With Knee Pain.

    How To Deal With Knee Pain.
    Sep 12 2024

    As you get older dealing with pain becomes more and more of a reality. Old injuries flare up, wear and tear add up and it all leads to more and more pain. Pain leads to time off or even surgeries and surgeries definitely lead to time off. Time off leads to loss of fitness and motivation which can lead to quitting.

    So one of the best strategies for riding for a lifetime is to do everything you can to address pain early and to prevent it from getting worse. Prevention is the best plan of all because pain that you never had doesn’t need to be addressed at all.

    In an effort to help more riders achieve the goal of Riding For A Lifetime I wanted to start sharing some tips on addressing pain for some of the most common problem areas faced by riders as we get older. In this post I wanted to start with one that almost every rider faces at some point, which is knee pain.

    The knees take a beating on the trail. Everything we do on the trail involves the knees, from standing to seated efforts, from uphills to downhills and from techy trails to smooth flow trails, the knees are working hard to help us perform at our best.

    The knees are an amazing structure that need to be both stable and mobile. Lacking in either of these things can lead to stress being placed on the wrong areas, which lead to pain and loss of performance.

    On top of that, you need your feet to be supported properly so that your legs can move in the most functional way possible. Poor foot support is a major cause of knee pain both on and off the bike and an area that a lot of riders are confused about.

    So let’s break down what each of these things means for us on the bike and how we can support our goals of having strong, stable knees that can take a pounding and come back for more.

    Until next time...

    Ride Strong,

    James Wilson
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    37 mins

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