BikeJames Podcast

The Best Way To Improve Your MTB Specific Grip Strength

While pretty much anyone who has ridden a mountain bike realizes that grip strength is extremely important, it is a widely misunderstood subject when it comes to how to best improve it for the demands of trail riding. 

This has led to an epidemic of riders who lack the functional grip strength needed to most effectively - and safely - interact with their bike through their hands. This shows up as wrist pain, hand numbness, elbow issues and reliance on “winged grips” to secure the hands on the handlebars.

The problem is that there is a very important aspect of grip training that most riders simply don’t know about, much less how to train for it. This aspect of grip strength in something that you don’t see talked about much in the fitness world in general, which means that if you haven’t heard about it then it isn’t your fault.

In today’s podcast I take a deep dive into the type of grip strength we need on the trail, why the conventional methods of grip training aren’t enough and what you can do to fill in this performance and health gap.

Show Notes:

Grip strength is an important factor in your life and riding. Off of the trail, grip strength is an indicator of functional core strength and longevity.

On the trail, grip strength is one of the few things that science has shown to have a direct impact on your riding performance. (The Science of Going Downhill Faster)

On a practical level, grip strength is a key factor in how you are able to translate your strength and power into the real world. Grip strength will also play a role in how well you are able to translate your technical skills to the bike.

As you can see, grip strength is extremely important and shouldn’t be something that you build by accident - you have to create the type and level of grip strength you want on purpose.

So what is “grip strength” and how do we improve it for the purpose of riding faster?

For most people the definition of grip strength revolves around the ability of the fingers to flex/ close either against resistance or to resist movement. (captains of crush type trainers or farmers walks)

Some people will include wrist movements like forearm curls or the stick and rope.

This is a good start but only part of the equation, and in some cases not even the most important.

This definition of grip strength leaves out one of the most important aspects of MTB specific grip strength -  3 dimensional wrist stability.

First, I think that there are a lot of great methods for building the pinching/ holding grip strength most people are familiar with. Exercises like Farmers Walks, Hangs from a Pull Up Bar and Plate Pinches are all excellent ways to build this type of grip strength.

Where I would say that most riders are lacking is in their ability to stabilize the wrists. The ability for the wrist to resist movement is a key factor in your ability to use your other grip types of grip strength.

On the bike it is often the limiting factor in the grip strength equation and the reason that so many riders suffer from wrist problems and pain on the bike.

Those winged grips are basically the industry's answer to this problem, which is to find a way to mechanically stabilize the wrist instead of advising riders to fix the actual problem.

To build this type of grip strength you need to incorporate leverage based training tools. These are training tools that have the weight at one end of the training tool and a handle at the other.

The Steel Mace and Heavy Indian Clubs (10+ pounds) are the two best tools available.

You can also use a misloaded adjustable dumbbell, heavy hammer or sledgehammer for a similar training effect.

You can use them either to train wrist stability directly or incorporate it into other exercises. Presses, Rows and Farmers Walks all take on an entirely new feel and challenge.

You can also use them to train Grip Strength Endurance, which is what you are really after as a rider. Indian Club Swings and Mace 360’s/ 10-2’s are amazing exercises for building the specific type of grip strength endurance you need on the bike.

On a side note, kettlebells are not a superior training tool for building this type of grip strength endurance. They only challenge your wrist stability in one plane while these tools challenge it in 3 dimensions - you have to keep your wrist from rotating or moving side-to-side or up-and-down.

I made the mistake for a long time of assuming that my kettlebell work was enough but it wasn’t - the 3 dimensional wrist strength you need on the trail is simply not trained as effectively with it.

So if you are not doing any grip training then you need to start - there is no way you can maximize your performance and fun with a weak grip. And if you are already doing something then make sure that you are training all of the important aspects of grip strength, especially the 3D wrist stability.

Until next time…

Ride Strong,

James Wilson

Training For A Lifetime - Steve Maxwell Interview

I have a special guest for today’s podcast. Steve Maxwell is one of the most influential people in my strength coaching philosophy and has been responsible for a lot of “aha” moments for me that have helped improve my training programs.

I’ve been following Steve for well over a decade, first as a leader in the kettlebell community and later as an expert on training for a lifetime. He has been a part of the physical culture of this country for 50+ years and knows a thing or two about how to keep fit as you get older.

I was lucky enough to get Steve on the podcast for an interview and had a great conversation with him. We covered his origin story (or why you should listen to him) as well as his insights into Isometrics, Mobility and Breathwork.

If you want to learn more about Steve or checkout his programs you can find him at http://www.maxwellsc.com. He also has a lot of great free articles and videos you can find there as well.

I hope you enjoy this podcast interview and get something from it that can help you ride for a lifetime. Getting older doesn’t have to totally suck and with the right approach you can stay fit and healthy for life and the trail. 

Until next time...

Ride Strong,

James Wilson

Is Overbreathing Impacting Your Health & Performance?

While we all breathe, few of us are conscious of it and the impact that it has on our performance and health. This is unfortunate because how you breathe is an important factor and most of you reading this have one or more breathing dysfunctions.

One of the most common is Overbreathing. This is where you breathe more than is necessary to meet your metabolic needs, breathing in more Oxygen (O2) and breathing out more Carbon Dioxide (CO2) than is necessary. While this may not seem like a big deal, chronic Overbreathing can cause some health and performance problems.

So how do you know if you suffer from Overbreathing? Well, the easiest way to tell is to check to see how many breaths you take in a minute. Anything over 10 breaths per minute is Overbreathing, with 6-8 breaths per minute being optimal.

If you Overbreathe at rest then odds are really high that you do it while working hard as well. And this means that you chronically Overbreathe, which impacts a few things.

First, it is metabolically inefficient. Each breath you take requires energy and so the fewer breaths you take to meet your body’s need for oxygen the less overall energy that you will use. This is helpful from both a health and a performance standpoint.

Second, Overbreathing disrupts the natural levels of the gasses in your blood. This creates a new internal environment for your body to react and adapt to.

While taking in more O2 might seem like the right idea, especially during periods of high effort, the flip side is that you are also blowing off more CO2. Again, this may seem like a good idea on the surface but doing so causes some different problems.

In the short term, your body needs CO2 to offload oxygen from red blood cells. Called The Bohr Effect, this means that you need CO2 present in the blood to get oxygen to working muscles. Blowing off more than is needed means that you have less CO2 to unlock oxygen, which means that it takes longer to get it where it is needed.

In the long run, chronic Overbreathing and blowing off too much CO2 also causes your body to adapt in some less-than-optimal ways.

One way that it adapts is by lowering the set point for when you trigger the “I can’t catch my breath” feeling that we all dread so much. This is caused by rising levels of CO2 and your body’s tolerance to it - the more it can tolerate the harder you can work before triggering that feeling.

When you chronically breathe out too much CO2, especially at rest or during your daily activities, then you create a new, lower set point for your body to trigger that feeling. Your body adapts to the lower levels of CO2 by becoming less tolerant and more sensitive to it, which is the opposite of what we want on the trail.

The other way that your body adapts to chronically lowered levels of CO2 is to break down bicarbonate to maintain blood pH balance. Your body requires a strict Acid/ Base balance in the blood and Overbreathing creates a shift in that balance that your body has to react to.

By breaking down the bicarbonate that is in the blood your body keeps the pH level balanced, however this comes at a price. You now have less bicarbonate available to buffer lactic acid and the acidic environment created by hard efforts. This means you are less able to deal with this environment and your ability to push hard is diminished. 

So while it may not seem like a big deal, Overbreathing creates both short- and long-term problems that affect your health and performance. The good news is that it isn’t hard to fix and just requires some time and attention.

The main thing you can do is to shift to nose breathing and become more conscious of your breathing. Check in on your breathing throughout the day and make sure you aren’t mouth breathing or Overbreathing. By simply doing these two things you will make a big impact.

You can also spend some time each day doing Breathwork, which is just a way to help you slow down your breathing while creating a higher CO2 environment for your body to adapt to. Something as simple as breathing in to a 4 count and out to a 6 count for 5 minutes can start you in the right direction.

As a side note, Breathwork is basically a form of meditation, which has been shown to have its own benefits for focus, stress levels and health. There is also a lot of science behind these practices now, making them more mainstream and less fringe than in the past.

If you care about your health and fitness then you have to include breathing as part of your overall focus. Ignoring it while spending time and energy on things like cardio and strength training is not only holding you back but potentially having a negative impact on your health. Everything you do starts with your breathing and so spending some time and energy on optimizing it only makes sense.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

p.s. I know how important breathing is to your health and performance, which is why I created the Guide To Better Breathing For MTB. In this 40 page manual you’ll learn everything you need to know to understand what makes up optimal breathing and how you can apply it to your daily life, your workouts and your rides.

It’s the only breathing guide made by a rider for fellow riders and is guaranteed to help improve your health, performance and mindset. Sure, there’s a lot of great free info out there about breathing but if you want to cut out the guesswork around what to do and how to get started, plus having it explained in a MTB specific context, then click the link below to get your copy of the Guide To Better Breathing For MTB. 

Click Here To Get You Copy Of The Guide To Better Breathing For MTB

 

Medical Preparedness For The Trail & Life: Brian McLaughlin Intervie

Over the last few years I’ve had my eyes opened to the importance of medical training in case of an emergency. Most of us are never exposed to the realities of incurring a serious injury on the trail and few are really prepared to do anything if something happens.

It doesn’t take much for a ride to go from fun and casual to a potential life and death situation. And even if it isn’t a life and death situation right away, a few bad breaks and things can go from bad to worse pretty quickly as well.

The reason I bring this topic up isn’t to scare riders away from riding but to empower them to be the hero if they are called on. Nothing sucks worse than standing there while someone needs help and you don’t know what to do.

The funny thing is, though, that it doesn’t take much for you to better prepare yourself. We’re not trying to become EMT’s or emergency room doctors, we’re just trying to stabilize the situation long enough for the real help to get there.

One of the best resources I’ve found to help me become better prepared for a medical emergency is the company Mountain Man Medical. They have a great free online course that they offer and they have the best prices on quality medical gear.

Brian McLaughlin is the Director of Medical Training at Mountain Man Medical and a former Corpsman (medic for the Marines) who brings a lot of experience and insights into this area for us. I’ve had Brian on the podcast before and I wanted to bring him back to talk about the Sweetwater Trauma Kit that they sell on www.mountainmanmedical.com, which is what he recommends starting with if you don’t have a trauma kit yet.

We talk about each of the items in the kit and why they are important, review the MARCH checklist that you want to use if you encounter a medical emergency and we even cover what to do with a snakebite.

BTW, if you are going to invest in some medical equipment then be sure to use the coupon code BIKEJAMES at checkout to save 10%. 

Don’t leave your safety in the hands of someone else - you are your own best First Responder if something goes wrong. If every rider who reads this will invest just a little time and money in being better prepared then we’d all be better off.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

Improving Your Health & Performance With Isometrics: Interview with Isophit Inventor Brad Thorpe

It’s no secret that I’m a big fan of using Isometric Training to improve your health and fitness. I’ve posted a lot of articles, podcasts and videos going over how mountain bikers can use this powerful training tool in their programs.

But I’m not the only one out there who is obsessed with spreading the word about Isometric Training. There’s a man who has been working tirelessly over the last several years to get isometrics into the training programs of weekend warriors and high level performers all over the world.

Brad Thorpe is considered by many to be the world’s leading expert in isometric strength training. A serial entrepreneur, multi-patented inventor of Isophit, and educator. Brad has over 30 years of experience in the fitness and performance industry. 

Since launching Isophit in 2015, Brad has grown the Isophit family to 350+ members across 31 countries. The more well-known Isophit family members include the US Army, FBI, Cleveland Cavaliers, Minnesota Timberwolves, Houston Rockets, Miami Heat, New Orleans Pelicans, Philadelphia 76ers, Detroit Tigers, UCLA, and more recently the Red Bull Athlete Performance Center.

I had the chance to interview Brad last week so I could learn more about what he is doing and to pick his brain about isometrics and how they can be used to improve your health and performance.  While it’s tough to include detailed show notes for an interview like this, I can tell you that we talked about some interesting results that research has found with isometrics, including how isometric neck strength plays a role in preventing brain injuries.

Getting stronger is important for having more fun on the bike, especially as we get older, and isometrics should play an important part in helping you do that. I hope you enjoy this interview and learn something that you can take away to help you with your training and riding. 

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

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With just two 20 minute workouts a week you can safely and effectively improve your health and fitness using isometrics. Click the link below to learn more and get your copy of the Atomic Strength Isometric Training Program today.

Click Here To Get The Atomic Strength Isometric Training Program

3 Ways To Use Isometrics In Your Training Program

Isometrics are one of the most effective training tools in your toolbox. They are effective, safe and have a lot of research behind them. 

They are also extremely versatile. You can use them in different ways to accomplish different goals, including getting stronger, helping you prepare for a better workout and making your regular exercises harder and more effective. I recorded a video/ podcast sharing 3 ways that you can use isometrics to help you get better results from your training program. 

Show Notes:

By Themselves To Get Stronger

• Isometrics are a great way to get stronger and increase your fitness by themselves.
• They are also super convenient and can easily be done anywhere with very little equipment (or no equipment at all if you only have bodyweight).
• Be sure to use both Overcoming and Yielding Isometrics.
• Overcoming is where you push into something that you can’t move.
• Ramping Isometrics are a great method to use - 30 sec. @ 50% effort/ 20 sec. @ 80% effort/ 10 sec. @ 100% effort
• Yielding is where you hold a position against something trying to push or pull you out of it.
• Hold positions for 30 - 90 seconds or more.
• One exercise per muscle group/ movement pattern and one set to near failure.

As A Warm Up/ Activation Technique

• You can use isometrics as a way to get ready for your workout.
• You can do an isometric hold of the exercise you are going to do.
• You can also do an “isolated isometric” to target an area that you need turned on for one or more exercises.
• For example, if you are going to do Deadlifts you could do an isometric Deadlift or you could do an isometric for a problem area - Doing a hold for the back of your neck will also activate your entire posterior chain and make it easier to use it when lifting.
• If you are using them as a Warm Up/ Activation Technique then don’t go all out, you don’t want to exhaust yourself before you train or you could increase the risk of injury - no more than 80% effort.

Combined With Movement Based Exercises To Increase Intensity

• You can use isometrics to make your “regular” exercises harder and more effective.
• One way is to do a 3-5 second isometric hold at the bottom of every rep.
• This not only increases the time under tension in a weak range of motion but you also get rid of the stretch reflex where your muscles use elastic energy to help lift the weight.
• This type of strength is known as Starting Strength and is important on the bike since you don't have the advantage of loading up a movement like other sports.
• You can also add an isometric hold at the beginning and end of an exercise.
• Do a 10 second hold at the weakest point in the range of motion, do 10 reps and then do another 10+ second hold at the weakest point in the range of motion.
• For a Split Squat this would look like holding for 10 seconds with the knee at a 90 degree angle, doing 10 reps and then holding again for 10 seconds with the knee at a 90 degree angle.
• This increases the time under tension and allows you to access higher levels of tension in a safe way.
• This is a great way to build strength-endurance, which is important on the bike.

As you can see Isometrics have a lot to offer and a lot of ways to work them into your program. I’d recommend adding these training techniques into your program to improve your results and decrease your risk of getting hurt while training or riding.

Until next time…

James Wilson

p.s. The Atomic Strength Training Program is the only MTB specific isometric workout program in the world and what I recommend to any rider who wants to start tapping into the power of isometrics for themselves. It combines Overcoming and Yielding Isometrics into a 15 minute workout that is guaranteed to improve your strength and fitness.

Click here to check it out and get your copy today.

 

What is “off season training” if you can ride year round?

For a lot of riders an off season is forced on them by the local riding conditions. However, this definition of an off season gets really blurry when a rider lives somewhere that they can ride year round or they are able to get out in less-than-ideal weather (fatbikes, inclement weather riding gear).

Because they aren’t forced to stop or cut back on their riding, for these riders the term has to take on a different meaning if they want to get the benefits of an off season (and yes, there are benefits to it).

First, there are benefits to taking an off season. It is a chance to address weaknesses in your general conditioning that can hold back your overall riding performance. 

For example, if you need to add strength or increase your mobility then that can be tough to do if you are riding as much as you can.

It also gives your body a break from the repetitive stress that riding places on it.  It can also provide a mental break and refresh your enthusiasm for riding.

So how do you do this if you don’t have to take a break from riding?

I’d like to say up front that riding your bike is the best way to get better at riding your bike. There is a reason that riders from places that you can ride year round do well (Australians, New Zealanders, SoCal) and why people go there in the off season to train.

For riders like this I recommend that you don’t look at it as an off season as much as a change in your priorities.

During the riding season riding your bike is the priority.  Everything you do is geared around riding as much as you can and feeling as good as you can while doing it.

This means that you don’t want to lift so heavy that it takes away from your ability to recover and ride. You also want to prioritize riding 3+ times a week, which will take away from the time you can spend on strength, conditioning and mobility work.

During the off season time you want to reverse these priorities.

This means that you want to make sure that you get your time in with strength, cardio and mobility work even if this means cutting back on how much you are able to ride. It also means that you will be fine with feeling sore and tired from your training sessions when you are able to ride.

For an example of how these differences might look, during the riding season you may ride 4 days a week and only strength train 1-2 days a week with little to no extra cardio conditioning (riding your bike counts as cardio).

During the off season you may ride 1-2 days a week while lifting 3 times a week and getting in 2 cardio training sessions.

During the riding season you may focus on strength training tactics that don’t leave you sore and tired like isometrics and low volume/ moderate intensity training.

During the off season you may focus more on more aggressive strength training tactics like 5-3-1 to build strength or high volume/ moderate intensity stuff to build some muscle.

During the riding season your cardio training is riding your bike.

During the off season you can focus on targeted conditioning strategies that will help fill in specific gaps or improve your foundation for bigger cardio gains when you ride more.

Mobility and recovery should be something you focus on all year round but you may spend more time on it during the off season to improve areas that you need like the hip hinge or the rotational hinge needed for cornering.

Having an off season is part of the bigger picture that it takes to become a better rider over the long term. While you may find that skipping out on the off season doesn’t seem to matter from one season to the next you will find that over the course of several seasons riders that skip it will not progress as much or as fast as riders who do.

Until next time…

Ride Strong,

James Wilson

3 Things To Increase Your Preparedness On The Trail

One of the best things about mountain biking is that it allows you to get away from civilization and out into nature in a way that nothing else can. The ability to cover a lot of ground and do it in a human powered way means that we can get to places and enjoy trails that not everyone can.

And while this is one of the things that draws a lot of us to riding, it also presents a unique danger that not many riders really consider. The truth is that most mountain bikers are woefully unprepared to deal with a medical emergency or a survival situation on the trail.

While most of us carry something to fix a flat or simple mechanical problem on the trail, few of us think about being prepared for something happening to us or someone else we’re with or come across. Sure, a phone to call for help is great but you may not have coverage and it may take some time for help to arrive - in that type of situation you are your own best First Responder.

While there are a lot of things you should consider carrying to help you be better prepared, there are 3 simple and inexpensive things that every rider should have on them. In this video/ podcast I share what those things are and why they are important to have on you when you go for a ride.

You can watch the video replay or listen to the audio replay through the link below. You‌ ‌can‌ also ‌find‌ the podcast ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌

Show Notes:

The most important medical emergency you want to be able to deal with is major bleeding. Being able to stop the bleed can be the difference between life and death.

This means that the first thing you need to carry is a tourniquet. If you want to keep your loadout simple then the one I recommend is the SWAT-T.

You can find it through the link below and use the Coupon Code BIKEJAMES for 10% off.

https://www.mountainmanmedical.com/product/swat-t-tourniquet/

This style of tourniquet is effective and can serve multiple purposes.

• Tourniquet
• Pressure Bandage
• Splint
• Sling
• Chest Seal

It is also inexpensive and easily folds up to fit in a pocket.

The second is a multi-use rescue whistle.

Being able to signal for help is essential and a whistle is a great way to do that.

It also has a light. Having a light is essential if you get caught out on the trail after dark and have to see well enough to fix your bike or help someone who is hurt.

The third thing is a lighter.

I also put a 1 foot length of duct tape on it and put some strips of road bike inner tube.

The tape can help in a lot of ways - taping down a chest seal or pressure bandage for example. 

The road bike inner tube burns easily and hot and makes starting a fire easy (tinder). A fire can be the difference between life and death if you are caught on the trail after dark in a cold environment and it can also be used to signal for help.

I’ve got a video on the more advanced loadout I take with me on the trail that you should check out for more ideas and tips on how to be better prepared.

What we do is a lot of fun but it is dangerous and we owe it to ourselves and our fellow riders to be able to help out if something goes wrong, turning a potential tragedy into a cool story.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

 

Ryan Leech Interview - Social Media, Changing Priorities As We Age & How To Improve Your Skills

One of my favorite people in the mountain biking world is the legend Ryan Leech. Ryan spent decades changing what we thought was possible on a bike and has shared his passion for riding through in person coaching and his coaching website https://www.rlc-mtb.com.

I’ve had Ryan on several times and he always brings a unique and interesting perspective on our sport and how to improve your skills and mindset. In this podcast we talk about the impact of social media on mountain biking, how priorities change as we get older and what it really takes to improve as a rider over the long run.

Until next time...

Ride Strong,

James Wilson

Study Shows What Type Of Strength Training Works Best For Mountain Biking.

If you haven’t done it already then this is the year that you need to start making strength training a priority for improving your MTB specific fitness. Improving your strength can help your fitness, your skills and your ability to walk away from a wreck.

But not just any type of strength training program will do if you want to see results from your off season training and have them stick around until the end of the riding season. While a lot of riders assume that since we use a lot of cardio and endurance that we need to emphasize high reps and low weight, this approach isn’t what works best. 

Science is starting to reveal what the best approach for mountain bike strength training is and it seems to favor a more aggressive approach in the gym. 

This study that I came across looked at the effects of a traditional strength training approach to cycling - using a more endurance based protocol and stopping strength training during the riding season - with a less traditional approach which used maximal strength training in the off season and continued with it during the riding season.

Show Notes:

• Participants had at least 5 years of consistent cycling experience and not done lower body resistance training for at least 6 months. They were all competitive riders on the regional and national level.
• In the off season both groups followed the same program with two days of strength training.
• The Endurance-Strength (ES) Group did 8 weeks of high rep strength training (3 sets of 20-14 reps with the reps decreasing each week).
• The Maximal Strength (MS) Group started with 3 X 20 and then shifted to 3X8, dropping 1 rep each week to get to 3 X 4.
• During the riding season the ES group stopped strength training and the MS group did one day a week of 2 X 5 at 85% of 1RM and 1 X 6 RM.
• They used a Half-Squat, Leg Curl and Single Leg Leg Press. They also used the Wingate Test (30 seconds all out) as a way to measure power endurance.
• At the end of the study they found that there were no significant differences in endurance measurements between the groups.
• They did find that the MS group increased peak power from pre- to mid-season and they were able to maintain most of it through the season.
• They also showed an increase in the most power they could produce over 5 seconds from pre- to post-season as well as an increase in 1RM strength from pre- to post-season.
• The ES group showed a decrease in their power over the last 5 seconds of the Wingate Test, a decrease in their 1RM strength and an increase in the Fatigue Index from the Wingate Test from pre- to post-season.
• In a nutshell, both approaches helped to improve their endurance while only the Maximal Strength Group improved their anaerobic capacity and maintained it over the whole season.

The conclusion was that adding non-traditional strength training to a XC racers program could help them maintain and even improve their anaerobic fitness and power. Mountain biking requires more anaerobic power and endurance than road cycling, which is why real strength training helps to improve performance. 

So remember that next time someone tells you that strength training doesn’t help you mountain biking performance that context matters - the studies that say that are done on road cyclists and that using maximal strength training delivers better results than endurance based strength training.

Both the science and the real world evidence tells us that if you want to maximize your MTB fitness - and fun - then you have to do strength training as part of your routine.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

p.s. Are you still looking for the right program to get your off season training started? You only have a few more months left so you don’t want to waste any more time.

To help you get going with a plan that will help you feel better on and off the bike I’ve put together a New Year’s Training Bundle with 4 programs covering a different aspect of training.

40+ MTB Rider Training Program - As the only training program made for the 40+ year old mountain biker, this program combines unique elements into a one-of-a-kind strength and cardio workout that will improve your fitness without leaving you feeling sore and tired. It comes with two workout programs - one that uses DBs/ KBs and one that uses only bodyweight - so you can use it no matter what equipment you have access to.

Better Breathing for MTB Program - My newest training program shows you how to assess your breathing and how to use different breathing workouts and strategies to improve your cardio and endurance in a way that intervals and regular cardio training can’t.

15 Minute Trail Rider Tune Ups - This is a collection of twenty weight 15-minute workouts that are great for when you are short on time and/ or energy. They make great travel workouts and are also perfect for in-season training as well.

MTB Mobility Routines - This series of follow-along videos takes you through different mobility routines. You have general routines as well as routines that target specific problem areas like the low back.

Together this is almost $200 in programs but as part of the New Years Training Bundle you can get it for only $29. You’ll have everything you need to start the New Year off with a bundle of some of the best MTB specific training programs you can find.

But this special deal will only last for 1 week and will end on the 10th. Click the link below to get your New Year’s Training Bundle for only $29 before this deal ends.

Click Here To Get The New Year’s Bundle For Only $29