『The Riding For A Lifetime Podcast』のカバーアート

The Riding For A Lifetime Podcast

著者： James Wilson - MTB Strength Training Systems
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  • 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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  • Cardio Training For The 40+ Year Old MTB Rider

    Cardio Training For The 40+ Year Old MTB Rider
    2024/05/17

    Over the last 5-10 years my cardio training program has changed a lot.

    My old plan was to ride 5+ days a week and hit some hard intervals after my workouts. But now I can’t ride as much as I used to and my body can’t take the wear and tear of hard interval training for very long.

    With this new reality I’ve found myself using different training methods that I did in the past to not only keep me fit for trail riding but also to improve my health and longevity. I’ve posted some podcasts and blog posts about these different training methods but I’ve never gone over them all together and explained how I combine them all into a comprehensive program.

    In this episode of The Riding For A Lifetime Podcast I explain why I use the training methods I do and how you can use them as a part of your training plan.

    You can find a great breathing resource to help you learn more by clicking here.

    You can learn more about Anti Glycolytic Training by checking out this post/ podcast.

    Until next time…

    Ride Strong,

    James Wilson
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    55 分
  • Beyond Intervals - Using Anti Glycolytic Training To Improve Performance And Health

    Beyond Intervals - Using Anti Glycolytic Training To Improve Performance And Health
    2024/04/26

    When it comes to building MTB specific cardio, the best method is to actually ride your bike - that is the most sport specific training you can do. However, there are times when you can’t ride as much as you would like or you want to focus on specific qualities that you need on the trail but don’t use enough on the trail to continue to improve.

    There are also health benefits that you can get from a smart conditioning program that you can’t get from riding alone. This means that if you want to maximize your performance and your health then cardio training has to be part of your overall plan.

    In this episode of the Riding For A Lifetime Podcast I share a new cardio training method that I feel has a lot of potential for the 40+ year old rider.

    Let me know if you have any questions or need help getting started with this workout. This is just one way to go about it and I’ll be sharing more workout ideas with you as I get a chance to test them.

    Until next time…

    Ride Strong,

    James Wilson

    MTB Strength Training Systems

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    45 分
  • 8 Tips To Help Low Back Pain

    8 Tips To Help Low Back Pain
    2024/03/08
    Low Back Pain is one of the most common things that riders suffer from both on and off the bike. It can ruin the good time that mountain biking is supposed to provide for us and in extreme cases can even make riders quit riding. Even more frustrating is that there doesn’t seem to be a consistent, predictable pattern with low back pain and it is often a mystery as to the specific underlying cause. But if you ignore it then it tends to get worse until you have to deal with it. I have experience with Low Back Pain both as a trainer who has helped riders overcome it but also as someone who has suffered from it. A long time ago I tweaked my back trying to deadlift too much weight and if I don’t stay on top of it my back gets stiff and sore, plus I have to be conscious of it while training. This journey to find solutions for myself and the riders I’ve worked with has led me to discover some things that I feel can help a lot of riders out there. A lot of these things aren’t your typical “stretch your hip flexors” advice you usually hear and they fill in some gaps that I think a lot of riders are missing in their attempts to fix their Low Back pain. First, before we get to the specific advice, make sure that there isn’t something medically wrong with your back. Have a doctor check it out and see if there is something specific going on like a pinched nerve or a bulging disc. But if there isn’t something specific wrong with your lower back and it just hurts at any time then there may be a few things you can do to help improve the situation. Here are 8 things that I’ve found can help improve your Low Back Pain: Be aware of your breathing.Improve your Hip Flexor strength with Isometric Exercises.Improve Hip mobility.Improve Spinal mobility.Have a Warm Up and a Pre-Ride Routine.Stand up for High Tension efforts.Use Flat Pedals.Use a Strength Training Program that creates a well balanced body.Be Aware Of Your Breathing. How you breathe affects a lot of things in your body, including your lower back. Several studies have found a link between bad breathing habits and low back pain, IMO most likely due to the inability of the core to properly stabilize under load (poor core stability has also been linked to low back pain). This means that you could be doing everything else right and still have low back pain. It’s a low hanging fruit that can make a big difference so you may as well make it a part of your overall strategy. Good breathing will help to stabilize the midsection and reinforce good posture. You want to be aware of and practice good breathing habits on the bike, in the gym and during your everyday life. You can check out this post to learn more about optimal breathing habits and how to assess and optimize your breathing habits. Strengthen the Hip Flexors with Isometric Exercises. The recommendation to strengthen the hip flexors might come as a surprise to some riders. We’ve been told for years that the problem was tight hip flexors and that we should avoid exercising them directly and focusing instead on stretching them. I’ve found that this doesn’t consistently fix the problem and that there isn’t a direct correlation to a muscle being “tight” and it also being strong. A weak muscle creates its own set of problems that need to be addressed and in some cases, addressing the strength issue helps with the mobility/ ROM issues. I’ve also found that using Isometric Exercises to strengthen the Hip Flexors offers a way to safely strengthen them, which can be an issue with movement based exercises. The 4 best Isometric Exercises that I’ve found for this purpose are the Single Leg Hip Flexor and Glute Bridge, Squat and Lunge. Start with wherever you're at and work up to holding the weakest point of the movement that you can get into with good posture and breathing for 60-90 seconds. Do them 1-3 times a week, focusing on improving your ROM and breathing each week along with the time you are holding for. Improve Hip Mobility. Yes, you most likely do need to improve your hip mobility, you just need to focus on more than just the front of the leg (Quads and Hip Flexors). Your hips have 4 basic directions of movement and you want to do something to work on all of them. I like to use good old fashioned static stretching positions along with my breathing and a little bit of movement to help me get deeper into the stretch. The 4 stretches I like to do are the Quad/ Hip Flexor Stretch, Hamstring Stretch, Glute Stretch and Butterfly Stretch. You want to hold the stretches for as long as you can - 15 seconds is better than nothing and holding them for 5+ minutes might do you some good. In general, though, I recommend 30 seconds up to 2 minutes, 3-7 days a week. Improve Spinal Mobility. Another forgotten part of the low back pain problem is that your spine needs to be able to move freely and sometimes sticking points in that movement create excessive stress on the spine. Having a ...
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    42 分

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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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