The Riding For A Lifetime Podcast

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

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

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

While most people come into mountain biking worried about their fitness and cardio, it doesn’t take long to realize that your technical skills play a big role in your performance. Better skills mean you can ride faster and waste less energy, as well as helping keep you safe. Over the last several years skills training has become extremely popular, with countless videos showing you how to improve your skills and a lot of skills camps popping up. In fact, if you’re reading this then I’d bet money that at some point you have done something to help improve your technical skills. And while videos and camps can help a lot, there is one thing that most riders don’t think about that can make or break your ability to actually apply those skills to the trail - your breathing.  Better breathing can impact your performance and health in a lot of ways. While some of them are obvious, once you understand all of the ways how you breath impacts the body you realize that optimizing your breathing isn’t optional if you want to get the most out of yourself on the trail. This is especially true if you are in the 40+ crowd. Breathing mechanics and smart use of specific breathing patterns isn’t something that declines with age and it allows you to maximize what you still have. While younger riders can use the physical advantages of youth to get away with a lot of bad habits we can’t do that and still perform at a high level on the trail. So stop letting your breathing hold back your skills on the trail and start to incorporate these tips into your training and riding. And if you want even more info on optimizing your breathing check out my Guide To Better Breathing For MTB, where I show you how to assess your breathing and share even more ways to optimize your performance and health. Until next time… Ride Strong, James Wilson 

When I started MTB Strength Training Systems in 2005 I did it so I could share how functional strength training could help my fellow riders enjoy riding more. I was 30 at the time and my focus was on helping riders maximize their performance, which led to my involvement with several pro riders and teams. 10 years later I turned 40 and found my priorities changing. Now I was interested in longevity as well as performance and I was finding that my old training methods weren't having the same effect.  Now I'm quickly approaching 50 (holy shit, how did that happen?) and I've found that a lot of riders are also wanting to learn more about Riding For A Lifetime. I've been sharing a lot of my new training methods and programs over the last few years and they are always among my most popular posts. I've shared a lot of great info on this subject over the last several years and I understand that it can be hard to keep track of all of it. So I wanted to put together my Top 5 Tips To Ride For A Lifetime. This is just a quick summary of these concepts so be sure to check out the links at the bottom of this post to find more detailed posts. You can also find a video and audio summary of these concepts below. Strength Training Is Essential As we age, the physical decline of strength, power, and muscle mass becomes inevitable, affecting our overall physical capacity. This decline starts to accelerate after the age of 40, making strength training a non-negotiable part of any fitness regimen. Strength training has been proven to slow or even reverse these declines, enabling you to maintain a high capacity both on and off the bike. To combat this, aim to incorporate strength training 2-4 times a week. This will not only enhance your biking performance but also set a strong foundation for Riding For A Lifetime. Building and Maintaining Muscle Mass One of the significant changes in strength training for the 40+ MTB rider is the increased need for muscle mass maintenance to combat sarcopenia, the age-related loss of muscle mass. Muscle mass acts as the engine for both strength and power and is closely linked to overall health and longevity. Including bodybuilding elements in your workout plan—such as 3 sets of 10-15 reps and isolation work for the arms—can help maintain or even increase muscle mass. The more muscle mass you have, the longer it will take to decrease to a level that impacts your physical capabilities. Isometrics for Safe and Effective Strength Building Isometric exercises, which involve creating tension without movement, are excellent for building strength safely, especially for those dealing with past injuries. These exercises are also beneficial for high blood pressure, comparable to the effects of medication in some studies. By incorporating isometric exercises such as Push-Up Holds and Lunge Holds for 30-90 seconds into your strength training program, you can build the stability needed for effective movement while minimizing injury risks. Anti-Glycolytic Training (AGT) for Cardio Traditional interval training is effective but it tends to be most effective for 6-8 weeks, after which it stops delivering the same results. Plus, it can be hard on the body and may negatively impact mitochondrial health, which is crucial for fitness and longevity. Instead, consider Anti-Glycolytic Training (AGT), which involves short bursts of effort followed by near-complete rest. This method supports mitochondrial health and is particularly effective for activities requiring repeated high-intensity efforts like mountain biking. Aim for 5-10 seconds of work followed by 1 minute of rest for 10-30 minutes, using exercises like KB Swings, Jump Squats, or an exercise bike, 2-3 times a week. Daily Mobility Work Aging often leads to stiffness and reduced mobility, increasing injury risk and affecting your ability to display strength and endurance. For mountain bikers, this loss of mobility can also negatively impact