Episodes
Monday Aug 31, 2020
The Power of Better Breathing with Chuck McGee III
Monday Aug 31, 2020
Monday Aug 31, 2020
In this episode of the BikeJames Podcast I interview Chuck McGee III, a breathwork specialist from Northern California. Chuck is featured in the book Breath as the man who introduced the author James Nestor to the WIm Hof Method and someone has helped me a lot on my own breathwork journey.
In this interview I share some of my own breathwork journey and what got me started down this path and Chuck tells us what most people don’t realize about better breathing, why nasal breathing is the way we were meant to power our efforts, how you can assess your own breathing and the transformational power of taping your mouth at bedtime.
We also talk a lot about the Wim Hof Method, which has had a profound effect for both of us and something I now do on a daily basis. You can learn more about Chuck and sign up for his free Monday evening breathwork session at www.icedvikingbreathworks.com. You can learn more about the Wim Hof Method at www.wimhofmethod.com.
Like I say in the beginning of the podcast, in many ways this is the most important podcast interview I have done because of the power that better breathing has. Coupled with how many people have some sort of breathing dysfunction, the info he shares in this podcast has the potential to help a lot of riders in a more profound way than just about anything else I’ve ever talked about on the podcast.
Until next time…
Ride Strong,
James Wilson
Friday Aug 21, 2020
Dan John Interview
Friday Aug 21, 2020
Friday Aug 21, 2020
In this episode of the BikeJames Podcast I interview strength coach Dan John. Dan is one of the most sought after strength coaches for his unique insights and ability to produce results with a wide variety of clients and goals.
Dan has also been one of the most influential coaches on how I look at training, including his focus on Fitness vs. Health and how those two goals can sometimes be at odds with each other. His concepts have helped shape my training programs and philosophy and over the years I have had the chance to meet, train and even share a couple of beers with the man that many people affectionately call Coach.
He is the author of several books, including the classic Never Let Go and his most recent work, Attempts. His website www.danjohnuniversity.com is also a great resource for great info and training programs and you can try it free for 14 days (as of this podcast you can use the coupon code CORONA to get a special deal on a membership).
In this interview I ask Coach about his views on training for performance versus health, how his religious studies background has impacted his training philosophies and why Connect 4 can help you learn better strategy. And as always, Coach was full of great insights and stories that help you understand complex concepts.
Until next time...
Ride Strong,
James Wilson
Monday Jul 20, 2020
Monday Jul 20, 2020
In this new episode of the BikeJames Podcast I cover...
Training
Grip strength training for mountain biking: What to do, when to do it and why some common grip strength exercises aren’t very MTB specific.
Skills
Avoid the “Attack Position” - Why spending too much time in this position makes it harder to steer and maneuver your bike.
Bro Science
Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function - A look at the study that convinced me that Isometrics are some of the best cardio training you can do.
You can stream or download this episode by clicking the link below. You can also find the BikeJames Podcast on Itunes and Podbean.
If you have any questions about this episode or anything else related to training or riding let me know, I’m always happy to help. Until next time…
Ride Strong,
James Wilson
MTB Strength Training System
Show Notes:
Training
Grip strength training for mountain biking.
- I get most of my grip strength training from riding and my “normal” strength training.
- If I am riding less than 2 times a week I will add in some other specific grip strength work.
- I’ll also prescribe some grip specific work to help quickly improve that area if someone is deficient in the specific grip strength skills needed on the bike.
- The context for grip strength on the bike is needing to change tension levels quickly while stabilizing the wrists in all 4 directions.
- This is why things that work on “grip strength” by challenging the grip with static loads and no wrist stability have limited carry over for MTB...and yes, this even means Farmers Walks, which I do more for the High Tension Cardio than grip strength.
- The best ways to train MTB specific grip strength is through Swings and Mace 360’s/ 10-2’s.
- Swings can be either KB or DB.
- Mace 360’s/ 10-2’s are the best, most specific grip strength training you can since it does a better job challenging the wrist stability.
Skills
Avoid the “Attack Position”
- The Attack Position has a few names but it is essentially the Low position on your bike with your butt back and your chest down, kind of like the bottom of the Deadlift/ Hip Hinge position.
- While it has its uses, the trend to find a single position to move from on the bike has people spending too much time in it.
- As you get low on the bike your weight will naturally start to shift back as your hips slide back. This takes weight off the front end and biases your weight to the back of the bike.
- This is a good position if you need weight off the front end but your ability to steer relies on your weight/ pressure on the front tire and a lot of skills require a weight shift from front to back.
- If your weight is biased to the back then it makes it harder to maintain traction in a corner and to initiate skills like manuals, bunny hops, drops and jumps.
- The Attack/ Low Position is good for keeping you from going over the handlebars but unless you are in imminent danger of going over the bars then it isn’t needed and actually makes it harder to move and steer on the bike.
- You want to have a taller, more forward “neutral” position on the bike and drop down into the Attack Position as needed, not use it as your neutral position. Don’t be afraid to put some purposeful pressure on the front end and you’ll find that you can steer and move much more effectively.
Bro Science
Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function.
https://link.springer.com/article/10.1007/BF00420988
- 6 sets of twins were used with one twin doing isometric knee extension training on the right leg.
- Results showed several really interesting things:
- Iso group showed a 20% strength increase in the right leg AND an 11% increase in the left leg.
- Increased EMG activity in the Rectus Femoris.
- Decrease in the IEMG/ tension ratio at sub max levels, indicating a more economical/ efficient use of the RF
- Muscle biopsies showed an increase in the enzymes responsible for aerobic metabolism.
- Conclusion - increased recruitment of available motor unit recruitment pool, improved efficiency at sub-max loads and enhancement of oxidative metabolism in the muscle.
- If this were a “cardio training” technique results like that would make it a must-use method but because it is a “strength training” technique it is dismissed.
- Isometric training improves strength and your cardio in ways that nothing else can, which is why I use them and recommend them to every rider.
Wednesday Jun 24, 2020
Trackstands, Are Flats Bad For Your Knees and My Favorite Riding Shoes
Wednesday Jun 24, 2020
Wednesday Jun 24, 2020
In this podcast I cover...
Skills
Trackstands: The most under-rated skill in mountain biking.
- At its core this is the skill of balancing without any momentum.
- The slower you are going the more you need your slow speed balance.
- Skills like switchbacks, technical climbs and rock gardens all require this skill.
- Allows you to use skill instead of momentum and luck.
- Easy to improve/ One of the best uses of your “off trail” training time.
- Make sure you work both feet forward.
Rider Q&A
Are flat pedals bad for your knees/ role of float in clipless pedals.
- Your leg and foot don’t create energy in a straight line, they use a spiral motion where the foot “screws” into and off what it is on.
- This movement is in relation to the ground/ what you foot is on.
- When you strap the foot to the pedal and restrict its movement in relation to the pedal then your knees will blow up from this lack of rotation.
- Putting float in clipless pedals allows a little rotation before you unclip, allowing the foot to rotate a little and taking stress of the knee.
- On a flat pedal your feet aren't restricted in relation to the pedal and so it can create that screwing motion into the pedal.
- This is the more natural way for your foot to function and captures the rotational energy the foot and leg produces.
- This is why people with knee problems often see improvement when switching to flats despite the lack of “float”.
- Float is a solution to strapping your foot to the pedal, which is a product of the unstable forces going into the pedal.
- Your foot doesn’t need or want “float” as you find it in no other sport or situation.
- If you fix the problem of the unstable energy through a pedal like the Catalyst Pedal then you don’t need to strap your foot on the pedal in the first place.
Gear Review
Sense Of Motion Shoes
- Small operation making shoes in Montrose CO.
- Foot healthy shoes.
- Light and breathable.
- Dry quickly.
- Just enough sticky rubber to do the job, especially on Catalyst Pedals.
- www.SOMfootwear.com
Until next time...
Ride Strong,
James Wilson
Monday Jun 08, 2020
Monday Jun 08, 2020
In this episode I cover...
Training - The 3 Axioms of MTB Training:
- Behind every technique on your bike is a movement skill your body requires - you can’t control your bike if you can’t control your body.
- Athleticism is contextual - movement demands are specific to the environment.
- Mindful movement practice helps to supplement the rest of your training.
Skills - Effects of bar rise on your body and ride: Understanding the benefits and drawbacks of more rise and what you shouldn’t be using them to make up for.
Rider Q&A - Isometric Training for Low Back Pain/ Slipped Discs: Should you avoid certain exercises and should you feel you low back getting “sore” from training?
Monday Jun 01, 2020
Monday Jun 01, 2020
In this episode of the BikeJames Podcast I talk about a few topics and how they can help your training and riding.
On Bike Movement Skills
Inside hand pressure for front wheel traction during cornering - The #1 thing you need to focus on to corner with precision.
Bro Science
1 Set vs. Multiple Sets for Strength Training - Why you need both for best results and how I’ve been using Isometric Training to help me safely do this.
Gear Review
Wim Hoff Method app and Fundamentals Course - I’ve spent the last 4+ weeks following the Wim Hoff method and I’m convinced that it has a lot of value for riders looking to improve their performance and recovery.
If you have any questions or comments please leave them below this post or send me an email to james@bikejames.com, I’m always happy to help.
Until next time…
Ride Strong,
James Wilson
Monday May 18, 2020
Monday May 18, 2020
I’ve always thought of mountain biking as a great way for men and women to come together. My wife and I ride together, I’ve had several female riding buddies over the years and, in general, if a girl was willing to show up and get a little dirty, she was welcomed into the group.
Unfortunately, over the last few years I’ve seen the slow creep of the social justice warriors into our sport, which has led to the idea that women would flock to mountain biking if the stinky guys would just get out of the way. Part of this idea is the argument that mountain biking is “gender neutral”. At its heart this is well intentioned - no one should be discouraged from riding based on their gender - but it also ends up harming the same people it is trying to help.
Nothing in nature is “gender neutral” and that includes mountain biking. It is in understanding the differences that we can help each individual find the best path for them. Pretending that there are no differences between men and women means that we can’t have honest discussions about the best path for each to improve.
In this podcast I explore this idea and explain why mountain biking is not gender neutral, why this is alright and what this means for really empowering women riders to take control of their improvement.
Like I say at the beginning of the podcast, my intention with this is not to discourage women from riding but to help them find their own personal path to mastery and enjoyment. Nothing is more discouraging than not knowing how to find that path because people won’t be honest with you, and in the end that will lead to more women quitting riding.
I hope this podcast can help you better understand the differences between the sexes and how you can use that to make better training and riding decisions. We need more people using mountain biking as a tool for self improvement, not as a battleground for ideas that are not based in reality.
Until next time…
Ride Strong,
James Wilson
Monday Mar 30, 2020
Monday Mar 30, 2020
In this podcast I share my insights in the concept of Riding For A Lifetime. Based on my own journey with getting older along with my 30 years of strength training experience - 20 years of it as a fitness professional and 15+ years focusing on mountain bikers - this concept is based on one simple idea...
There is a difference between training for short term performance gains and training for longevity.
Performance enhancement and longevity can’t both be most important, you have to choose one. And for too long the info we’ve been getting from the fitness and cycling media places performance enhancement first...and we’re paying the long term physical price for it.
In this podcast I share where the idea came from, why I think there is a critical need for this type of info and the three pillars of the Riding For A Lifetime concept, which are -
1 - Sustainable Fitness Training.
2 - Sustainable Riding Strategies.
3 - Efficient Movement On & Off The Bike.
My goal with the Riding For A Lifetime concept and the camps, workshops, programs and other things I will create based on is to help riders understand the best ways to prioritize sustainable practices that will keep them riding strong tomorrow and for years to come. If you have any questions about the info in this podcast post a comment or send me an email to james@bikejames.com, I’m always happy to help.
Until next time…
Ride Strong,
James Wilson
Monday Mar 23, 2020
3 Tips for Training During the CV-19 Pandemic
Monday Mar 23, 2020
Monday Mar 23, 2020
First, I hope that this podcast finds you healthy and safe. Mountain biking is an important part of our lives but there are much bigger things that a lot of people are going through and I hope that you're doing as well as you can with the situation.
With that said, I know that a lot of riders find themselves trying to figure out how to modify their normal training and riding schedule - I'm one of them as well. So I wanted to put together a list of my top 3 tips for doing that.
Top 3 Tips for Training During the CV-19 Pandemic
- Try to maintain your routine as much as possible and keep your normal training time.
- If you need to outfit a home gym without a lot of money then consider using strength bands and isometric training to help.
- Use this time to develop the movement skills behind the technical skills you use on the bike.
Bonus Tip - Don’t try to make up for lack of trail rides with a lot of Crossfit style/ High Intensity strength training type stuff. The best cardio you can do is on a bike so if you have access to one then use it, otherwise don’t panic and start using strength and power training as cardio training. This type of training has a higher chance of getting you hurt and getting you back on the trail with bad movement habits and overuse injuries waiting to happen.
Unless this is the endgame for the world government/ Illuminati and we end up under a medical dictatorship then we will get through this to ride another day. Doing what you can to keep up a good training routine will help in the short term and the long term so hopefully these tips will help you do that.
Until next time...
Ride Strong,
James Wilson
Monday Nov 11, 2019
Sleep Coaching with Nick Lambe
Monday Nov 11, 2019
Monday Nov 11, 2019
Have you ever heard the saying that “to achieve what others can’t, you must be willing to do what others won’t”?
Of course, you can use this saying to motivate you to work out or watch what you eat...and you should, because those are important things...but I’d argue that you should also use it to motivate you to get more sleep.
Most people reading this are sleep deprived in some way, either from a lack of sleep or poor quality sleep. And while I knew that sleep was important, it wasn’t until recently that I realized how important it was.
Whatever the cause, the results from sleep deprivation are the same…
- Decreases in aerobic capacity
- Decreases in strength and power
- Increases in reaction times
- Increases in catabolic “stress” hormones
...and this is just to name a few. As the guest on this podcast put it, sleep is the lever that you can pull that will impact everything else in your body.
In this episode of the BikeJames Podcast, I interview sleep coach Nick Lambe. He helps people improve their sleep habits and the quality of their sleep through his business The Online Sleep Coach and he came on the podcast to share some insights and tips to help you with yours.
You can learn more and contact Nick on IG at @theonlinesleepcoach or online at www.onlinesleepcoach.com. He does both private and small group sleep coaching and I highly recommend checking out the free stuff he posts on Instagram.
Sleep is like a legal performance enhancing drug that far too few of us take advantage of. Hopefully this podcast will help you achieve better results both on and off the bike by daring to do what others won’t...getting enough sleep.
Until next time…
Ride Strong,
James Wilson
MTB Strength Training Systems