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Trail work, bad forks, chains, tater tots, and more. That's all you need to know. Want more? Listen.
We want to hear from you! If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com.
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SHOW SEGMENTS:
Listener Emails Sponsored by [Your Name Here]
Steven asks about chains and carbon gets a really detailed answer that takes up half of the episode.
New Shit We Probably Hate
Hope cranks
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James has been around long enough to see a real change in the way most riders think about skills training. When he first started riding mountain bikes almost 15 years ago, skills training wasn’t something he had ever heard of, much less considered an important thing to do. Listen in as James walks you through a lot of valuable information that you need to improve your skills on the bike today!
If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. We also have advertising opportunities available, just contact us.
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From James:
Fast forward to the end of 2014 and skills training has become extremely popular. Thousands of riders every year are attending some sort of skills training class or camp. Hundreds of thousands more are watching free skills training videos online.
Almost every serious mountain biker now recognized the importance that improving their skills on the trail can play in improving their fun and safety on the trail.
But this also means that a lot of riders are pretty frustrated with their lack of progress in that department as well. It seems that despite more riders than ever knowing “what” to do most riders I talk with still struggle to apply it consistently.
The problem is that these riders are trying to build their skills on a weak foundation. By not addressing the physical qualities needed to improve their skills they can’t get much further.
In the last part of my 5 Fundamental Elements of a Mountain Bike Training Program podcast series I explain how you can avoid this problem and avoid the frustration that comes with not being able to consistently improve your skills on the trail.
Show Notes:
- Improving your skills can increase your speed, endurance, safety and “flow” on the trail.
- Skills Training works on being able to apply good movement while on the bike to maintain good balance on the trail.
- It ultimately boils down to a relationship between your center of gravity and your bikes center of gravity.
- If you can’t move well (Flexibility), you can’t produce adequate tension (Strength), you can’t easily do it with speed and power (Speed) and you can’t fuel it (Endurance) then you won’t see much progression with your Skills Training.
- Trouble with executing a skill is usually because you lack a fundamental movement or prerequisite skill, not because you don’t know what to do. Trying to learn how to corner before you really own your Body Position is a good example.
- Beware of “quick fixes” or advice based on a symptom of good technique instead of focusing on the cause of good technique. “Elbows Out” and “Outside Foot Down” are good examples of focusing on symptoms instead of causes.
- Learning how to make the mental connection between how you move in the gym and how you move on the bike is important to getting the most out of your program. This doesn’t mean that exercises have to look like what you do on the bike, though.
5 basic trail skills you need to work on:
- Body Position: This is your ability to achieve and maintain a strong, balanced body position on the bike with either foot forward (regular and switch-foot). It relates to your Horizontal Push and Hip Hinge movement pattern.
- Standing Pedaling: This is your ability to stand up and achieve a strong, balanced standing pedaling position. It is related to you Squat movement pattern.
- Seated Pedaling: This is your ability to achieve and maintain optimal position while sitting down to pedal. It is related to your Horizontal Push and Hip Hinge movement pattern.
- Manualing: This is your ability to use your hips to shift your weight back and lift from the end of your bike. It is the cornerstone skill for other skills like Bunny Hopping and Jumping. It is related to your explosive Hip Hinge movement pattern and requires excellent Body Position.
- Cornering: This is your ability to maintain optimal balance and position through a corner. It is related to your lateral Hip Hinge and requires excellent Body Position.
This is also the order I advise that you focus on the skills:
- Take 4-6 weeks and focus on one skill before moving on.
- Use parking lot drills to help with the basics and use Skills Focus Rides to apply it all to the trail.
- Use flat pedals when trying to learn a new skill or push the envelope with a current skill to push it to the next level.
You can’t learn how to do it all in a weekend, Skills Training is a lifelong pursuit that requires focus and a plan.
It is important to understand how you can improve your skill development by filling in the movement and fitness gaps that are really holding you back. And once you see how your fitness and your skills are interconnected it starts to put training into a new perspective.
A good mountain bike training program should improve your fitness and your skills. And the only way to do that is to make sure you have the 5 Fundamental Elements of a Mountain Bike Training Program covered in way that meets our needs on the trail.
With the advice you’ve gotten from this podcast and the rest of them in this series, I hope you’ll be able to better do just that.
Until next time…
Ride Strong,
James Wilson
RELATED SHOW LINKS:
MTB Strength Training Systems Facebook
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MTB Strength Training Systems YouTube Page
Learn How to Ride Harder, Ride Faster, and Ride Stronger
Buy the Ultimate Workout Program
Buy the Time Crunched Trail Rider Solution
Learn how two dumbbells may be all that you need!
Save $$$, Get great stuff, and Support MBR by becoming a member
This is the fourth episode of a series of episodes titled "Intervals for Mountain Bikers." In this episode, Lynda discusses VO2 max intervals. You'll get the what, why, when, and how of VO2 max intervals. Use all of your interval knowledge from the previous three episodes and amp up your intervals with some hard VO2 max efforts. If you've been reading about VO2 max and trying to make sense of how it applies to you, have a listen.
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Related Show Links:
"I'm not that picky about my bikes" - Matt. The JRA crew discusses riding in cold, puke and digestion issues while riding a training, 27.5+/29+, axle standards, posting on the internet, Russian dash cams, and more in between.
We want to hear from you! If you have any questions, comments, or ideas for the next episode, contact us atinfo@mountainbikeradio.com. We also have advertising opportunities available, just contact us.
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SHOW SEGMENTS:
Listener Emails Sponsored by [Your Name Here]
Wylie asks about 27.5 wheels.
New Shit We Probably Hate
New axle standards.
RELATED SHOW LINKS:
BikeRadar Article about 27.5+"
Matt and Andrea's Pisgah Stage Race Interviews
Buy a Just Riding Along Tshirt
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Brickhouse Racing Facebook Page
Welcome to the first episode of Trail Cast! In this episode, Drew, the host, gives you an idea of who he is, what the show is, and what the show will include going forward. In future episodes, you can expect to hear all aspects of trails, including building, maintenance, advocacy, as well as some equipment discussion and interviews with those involved with the world of mountain biking.
We want to hear from you! Are you involved with a local mountain biking organization? We want to hear from you. If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com.
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RELATED SHOW LINKS:
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This episode is sponsored by CarboRocket
***One lucky listener will win a FREE 11-serving jug of CarboRocket Half Evil 333 All-In-One Endurance Drink!***
TO WIN:
Sign up for the Riding Gravel Email List here by the end of the day on Sunday, January 11 and you're entered to win. Don't worry, if you're already on the email list, you're entered too!
We will chose a winner and announce that the morning of Monday, January 12 on the Facebook page.
The Great Gator Gravel Grinder (4G) is the southernmost gravel grinder in the United States, which takes place on Saturday and Sunday, February 21st and 22nd, 2015! On Saturday night, the 21st, there will be a night ride into the Everglades. The main event on Sunday consists of a gravel grinder with distances of 32 and 62 miles.
In this episode, Gary shares his cycling history, details about the Florida gravel riding scene, information about the 4G, and his thoughts about gravel riding and gravel bikes in general.
We hope you enjoy and encourage you to share your thoughts and comments with us!
If you have any questions, comments, or have an idea for an episode, please feel free to contact us anytime!
LISTEN TO THE EPISODE:
Download: [Episode]
Stream Episode:
Click to listen to the Radio Ranch on the Mountain Bike Radio RSS Feed
RELATED SHOW NOTES:
Interview with Epic Rides' Todd Sadow on Mountain Bike Radio
Kelli Jennings brings you some things to think about if you'd like to turn your New Year's resolutions into New Year's habits. Kelli has worked with 1000's clients over the years and for 2015 she has docuumented what she knows about client resolutions, goals, and habits. She offers up five tips to help you develop New Year's habits instead of the same old New Year's resolutions.
If you value what you are hearing on The Apex Nutrition Podcast, please consider improving your nutrition by buying one of Kelli's plans through our Apex Nutrition Link.
We encourage listeners to get involved by sharing your experiences, show ideas, questions and comments. If you have any questions, comments, or ideas for future episodes, please contact us at info@mountainbikeradio.com.
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If you value what you are hearing on The Apex Nutrition Podcast, please consider improving your nutrition by buying one of Kelli's plans through our Apex Nutrition Link.
We encourage listeners to get involved by sharing your experiences, show ideas, questions and comments. If you have any questions, comments, or ideas for future episodes, please contact us at info@mountainbikeradio.com.
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RELATED SHOW LINKS
Listen to all the back Apex Nutrition Podcast episodes
Become a Member - Members get 15% off Kelli's plans!
This episode is the second part of a two-part series in which the Big Livers gang asked their wives to pick out random beers for them to try. In the first part of the series, the guys tasted two beers worth a try and one that is not recommended. In this episode, they try Great Divide Brewing Co Lasso IPA, New Belgium Brewing Accumulation Ale White IPA, and Omme Gang Brewery Rare Vos Amber Ale.
If you like what you hear from Jeff, Jonesy, and Vedders, support them and the show by heading over to The Big Livers Website and pick up some gear!
We want you to share your beer and we'll talk about it! If you are a brewer and want your beer to get some airtime, please let us know. Also, if you have an idea for an episode or have some thoughts on this one, leave a comment below or contact us.
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THE JONESY SITTIN' ON THE DECK SCALE:
Great Divide Brewing Co Lasso IPA
- Jonesy - 0.5 out of 5
- Vedders - 0.5 out of 5
- Jeff - 0 out of 5
New Belgium Brewing Accumulation Ale White IPA
- Jonesy - 4 out of 5
- Vedders - 4 out of 5
- Jeff - 4 out of 5
Omme Gang Brewery Rare Vos Amber Ale
- Jonesy - 1.5 out of 5
- Vedders - 2 out of 5
- Jeff - 2 out of 5
RELATED SHOW LINKS:
Great Divide Brewing Co Lasso IPA
New Belgium Brewing Accumulation Ale White IPA
Omme Gang Brewing Rare Vos Amber Ale
Become a Mountain Bike Radio Member
D2 and 40 Hands are able to sit down and focus long enough to bring you an actual episode filled with (somewhat) thoughtful discussion about what they've been up to lately. What's with the Drunkcyclist Beer Map? Get a teaser of the interview in the next episode. Listen to some of the good and bad of 2014 and what's coming up for 2015. Fatbikes are mentioned and more.
Don't like what you hear? Turn it off. If you do, you may have some issues....and if you do have issues, email D2 at D2@Drunkcyclist.com to thank him and shower them with beer and beer ideas.
If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. We also have advertising opportunities available, just contact us.
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RELATED SHOW LINKS:
Let's Make a Beer Map - Drunkcyclist.com
State Bicycle: Single Speed Bikes, Fixed Gear Bikes, City Bikes & more
Become a Mountain Bike Radio Member
About 40 Hands
A fan of riding bikes with one gear, malt liquor, riding without knowing how many miles I’ve covered, and strip clubs that let you bring your own keg. I typically have a stupid grin on my face, it is because deep down I know that no matter what, my mom thinks I’m cool. Denver, Colorado, USA
View all posts on Drunkcyclist by 40 Hands
About D2
I am a writer and a photographer. I never killed a man in Reno, but I once rode a bike through a casino in Vegas. Bikes are cool, huevos rancheros are for breakfast, whiskey is for dinner. Denver, Colorado, USA
Women listeners you should listen in quickly to find out how to win a tshirt!
Matt breaks out in tears after he gets word that his helicopter will be arriving late. The gang chats about dirtbikes and atvs. Andrea gets on her soapbox about a mountain biker suing a race director over a dangerous section of a super-D course. Listener questions and plenty more in between.
We want to hear from you! If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. We also have advertising opportunities available, just contact us.
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SHOW SEGMENTS:
Listener Emails Sponsored by [Your Name Here]
The Big Livers ask about hard training rides.
Micah asks about riding on rollers.
New Shit We Probably Hate
New axle standards (more coming in future episodes).
RELATED SHOW LINKS:
Mountain biker sues race organizer
Pinkbike article "It's Motherf*cking Mountain Biking"
Buy a Just Riding Along Tshirt
Become a Mountain Bike Radio member
Brickhouse Racing Facebook Page
Mountain Bike Radio Facebook Page
Andrea's Sponsors:
Christopher Kelly of Nourish Balance Thrive joins the show to share his story and provide listeners with an understanding of how he can help. Christopher had trained and ate himself into an unhealthy life. The constant training and poor diet left him facing the choice of either medication and surgery or taking matters into his own hands and making significant changes.
Important items to consider after listening to this episode:
1. When was the last time you were walking down the street and saw someone that you had to have sex with right then and there?!
2. How many times do you get up to pee at night?
Email us and let us know your thoughts!
If you have an idea for a guest or would like to be on yourself, please contact Ben at Ben@Mountainbikeradio.com.
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ABOUT CHRISTOPHER:
Hailing from England, Christopher graduated in 2000 with a first-class degree in Computer Science from Southampton University. From there he went on work for Yahoo! in London, and in 2003 they were kind enough to offer him the opportunity to move to San Francisco. Christopher then when on to work as a software engineer for a quantitative hedge fund.
Christopher has always loved riding, but once resident in sunny California he quickly found himself spending more and more time on the bike. Initially he enjoyed a significant improvement fitness, but as time went by, his health began to deteriorate. He continued to became extremely competitive and very sick, and now knows that the root cause of much of his decline was diet.
Christopher solved his health problems and rose through the ranks of amateur mountain biking, and last year the international governing body of cycling granted him a Pro license. He achieved this using his engineering smarts; all the information is out there, all that was required was a careful analysis of the complex arrangement of moving parts.
Now in 2014, through management of diet, rest, exercise, stress reduction and supplementation Christopher has achieved a new optimal level of health and fitness. He looks forward to helping you find yours too.
Both he and his wife, Julie, are graduates of the Kalish Institute and early in 2014 he qualified as a Certified FDN Practitioner.
(Read more about Christopher and his story)
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ABOUT NOURISH BALANCE THRIVE:
Nourish Balance Thrive offers a holistic system that integrates the latest in modern scientific testing with age-old natural health solutions for weight loss, fatigue, depression, digestive problems and hormone imbalances.
Through the implementation of simple lifestyle changes and the use of individualized, lab-based supplement programs, you will achieve your unique solution for optimal health.
(Read more about Nourish Balance Thrive)
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RELATED SHOW LINKS:
MTB Strength Coach, James Wilson, is back with another piece of the five essential elements of a mountain bike training program - endurance. In this episode, he gives listeners some important information to consider when developing, improving, and maintaining endurance as it relates to mountain biking.
If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. We also have advertising opportunities available, just contact us.
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EPISODE BACKGROUND:
Endurance Training is by far the favorite subject of mountain bikers everywhere. No matter what they ride or where they are from, more riders want to know how to improve their endurance than just about anything else.
And for good reason. Endurance Training is the most specific of all of the physical qualities you can train and represents the pinacle of the Sports Specific Triangle. It don’t matter how much flexibility, strength or speed you have if you can’t sustain it on the trail where it matters most.
But this has also lead to a lot of confusion about Endurance Training, especially as it relates specifically to us as mountain bikers. Like I’ve pointed out before, the term “cyclist” is usually just a code word for “road riding” and no where does this matter more than when picking an Endurance Training Program.
In this new podcast I go over everything you need to know about Endurance Training for mountain biking. You’ll learn why it isn’t the same thing as cardio training, what the most valuable cardio training you can do is and some tips to help you pick the right Endurance Training program for you.
Endurance Training is the most important part of your training program but it has to be built on a solid foundation of flexibility, strength and speed. You also have to make sure you aren’t falling into the trap of doing more and more cardio instead of focusing on improving the quality of the cardio you are doing.
When you get it right, though, the right approach to Endurance Training can make a huge impact on your riding. Hopefully the info and tips in this podcast will help you find the right approach for you.
Until next time…
Ride Strong,
James Wilson
RELATED SHOW LINKS:
MTB Strength Training Systems Facebook
MTB Strength Training Systems Twitter
MTB Strength Training Systems YouTube Page
Learn How to Ride Harder, Ride Faster, and Ride Stronger
Buy the Ultimate Workout Program
Buy the Time Crunched Trail Rider Solution
Learn how two dumbbells may be all that you need!
Save $$$, Get great stuff, and Support MBR by becoming a member