So, I use bodyweight exercises to help me fill in the gap. By helping stay strong without a lot of wear and tear on your joints they are a great way to keep you riding strong and injury free.

And one of the new favorite bodyweight exercises for the legs is the Shrimp. I picked this one up from my Brazilian Jiu Jitsu training and immediately saw the impact it could have on the trail.

It is basically a single leg hip lift with a lateral hip hinge, which is a fancy way of saying it works the some basic hip movement you need for cornering. It is also a wonderful core exercise since it makes you stabilize in a bunch of different directions throughout the exercise.

A few months ago I shot this video showing the Shrimp, plus two more great BJJ inspired core training exercises.

Try the Shrimp next time you do a bodyweight day (which is a great option for a light/ active recovery day) or as a good single leg exercise next time you train. While you’re at it, try the other two exercises in the video as well, you’re sure to find them all a pretty good challenge.

Speaking of bodyweight exercises, I’ll be finishing up an update to the No Gym, No Problem Bodyweight Workout Program later this week. Based on the new stuff I’ve learned over the last year, it will have some pretty cool stuff I haven’t put into any of my programs before.

On Friday I’ll have a comment contest on my blog where I’ll be giving away 5 free copies of the new version of the No Gym, No Problem Workout Program. Plus, I’ll be giving away a free copy of all my programs and a 1 hour Skype video coaching session to one lucky rider.

Keep an eye out for my next blog post where I’ll be letting you know how you can enter.

-James Wilson-

There are a lot of reasons given for this advice from not tiring yourself out too fast to the inability to achieve a high RPM spin but it is all crap. The truth is that seated pedaling isn’t better, it is just easier than standing pedaling. And when did taking the easy way out really pay off…

With the right approach you can train yourself to feel much stronger and more stable when standing. This will allow you to jump up out of the saddle and lay down power at will without wearing yourself out.

The single leg squat is one of the best exercises for improving the core and leg strength you need to turn standing pedaling into a strength on the trail. However, it is also tough to jump right into them.

At my facility I developed a simple exercise progression that helped riders safely and effectively improve single leg squat strength and, as a result, their standing pedaling strength. Check out this video sharing this progression so you can put it to use in your own program.

If standing pedaling is a weakness then don’t let it hold you back on the trail. Attack it with exercises like the single leg squat and watch as the trail takes on a whole new dimension of speed and fun.

-James Wilson-

There are 3 Levels of Mountain Bike Performance Training that you need to think about and they must be addressed in order. Here is how I look at training a mountain biker:

1^st Level: Human Being/ Athlete - Most riders forget that they are not really “mountain bikers” but are instead human beings that ride mountain bikes. The more athletic you are the higher your performance ceiling is. The less functional you are the more injuries you’ll incur.

It still amazes me how many riders who can not touch their toes or do 5 perfect bodyweight full squats will talk about how their bike/ wheel size/ suspension/ etc. is holding them back. Make sure the pilot riding the bike is strong, mobile and functional before you start worrying about your equipment.

2^nd Level: Mountain Biker – Mountain biking is a great sport because it demands so much of the trail rider. Steep climbs, technical descents, fast singletrack, jumps, drops and ledges are all part of what the trail can throw at you and keep you well rounded. A well rounded rider is a better rider and has more riding potential to apply to racing.

Now, this doesn’t mean that you have to be great at everything, just well-rounded. If all you do is pedal long miles then hit the pump track or dirt jumps. If all you do is shuttle DH runs or session the jumps then go for a long pedal with plenty of climbs. Get out of your comfort zone and you’ll be amazed at what you learn and how it will apply to what you prefer to ride.

3^rd Level: Mountain Bike Racer - Racing is simply a specific application of your basic movement and riding skills. In fact, 90% of what I would do with a DH racer I would do with a 24 Hour Solo racer – the big difference is in the conditioning side of things. When doing your “cardio” you have to take a very specific look at exactly what you need to do in order to be successful and then plan accordingly.

For most riders it is the 1^st level that needs the most work. If you have glaring postural and strength issues but just keep pedaling away in hopes of becoming a better rider then you are kidding yourself. You don’t need to take a skills clinic or buy a new bike yet – you have to fix how you move and how strong you are if you want to get the most out of those things.

If you have that 1^st level covered then make sure that you are a well rounded rider. Take a skills clinic, start riding things outside your comfort zone and don’t shy away from challenges thrown at you by the trail.

If you have the first 2 levels covered then that is when you want to start dialing everything you can in towards the specific fitness and skills needed for your race. Cardio, strength and mobility levels should all be tailored towards these specific things and at the highest levels this will erode the base of the previous 2 levels. This makes a program that helps minimize that erosion essential for long term progress.

So there you have it, my entire coaching philosophy. Like many things in life it is very simple to explain but infinitely complex to apply. It is also very tough to judge for yourself where you are – every rider thinks that they are better than they are, myself included. Hopefully this explanation will help you gain a better understanding of what you need to work on to get to the next level.

-James Wilson-

- You don’t need to find a new “sport specific” exercise or fancy workout style to improve your riding, you just need to perform the basics better.

- You don’t need a new diet program, you just need to apply some basic habits more consistently.

- You don’t need a new bike, you just need to learn how to improve your trail skills.

The truth is that most of us already know everything you need in order to greatly improve as a rider. What we really need to do is to stop looking for the “magic bullet” that will change everything overnight.

Start taking action on the things you KNOW you need to be doing.

Training consistently, eating clean (most of the time) and riding with a purpose aren’t glamorous but they get the job done.

Hope this helps motivate you to either stick to this plan if you’re already following it and if your not to stop making excuses and start today. Your next workout/ meal/ ride could be a step on the road to “great” or it could be just another step on the road to “average”.

You choose.

-James Wilson-

In BJJ you actually have to show that you know a few things to earn your next level belt, which I think is really cool in a world of McDojo’s that give out stripes at every class and hand out belts for just showing up. They’re not fanatical about things being perfect but the kids do need to show that they’ve paid attention and can apply some basic techniques.

To prepare we practiced every day of the week leading up to her test. She didn’t want to practice some days and I’m ashamed to admit I bribed her with a popsicle once but she logged the focused practice time to learn the test.

Now, I don’t mean to brag but all that practice paid off and she nailed the test. She ended up testing by herself as the whole class watched and she never flinched, going through the techniques before the coach was even done explaining what to do in some cases. She was done quickly and showed a lot of confidence during the test thanks to how well she knew it.

So, what’s the point besides being a thinly veiled chance to brag about my little girl? There is an important lesson in there for all of us…

Focused practice can be a grind but it is needed to be great.

In fact, that was the question I asked Shilo before we decided to practice every day – do you want to be average or do you want to be great? Like a lot of people she answered “great” but found it tough to stick to it once the initial fun factor wore off and the grind set in.

Luckily she had me to help keep her motivated in various ways but we don’t have a parent telling us what to do for our own good anymore. This means we have to rely on ourselves and our own internal motivation.

For me, just knowing that it is normal to not find every training session a super fun experience helps a lot. I think we get brainwashed with the whole “do what you want/ makes you feel good” mentality into thinking that if it isn’t fun it isn’t worth doing.

It also helps to know that it isn’t the most people with the most talent for a sport that end up being great, it is the people with the best talent for practicing that sport. Being able to find the mindset that will get you through the grind is what guarantees your success in anything.

So don’t be afraid of the grind and learn to embrace it. Everyone who has achieved any lasting success will tell you that it pays off big time over the long run. Just knowing that you need to do this one simple thing will put you on the right path to achieving your goals.

I’ll leave you with one of my favorite quotes that I tell myself when I need to change my mindset for a training session…

“If you continue in this simple practice every day, you will obtain some wonderful power.” – Shunryu Suzuki

-James Wilson-

While I love doing the podcast, finding a format I could do on a long term basis was hard but I think I have a good idea this time – pulling some of the questions from my Tuesday Facebook Fanpage Q&A sessions to go into in more depth.

In this edition of the podcast I answer…

- What’s the fastest way to lower your recovery time between hard efforts, ie hammering up a climb, slight downhill then hammer again?

- What should you do for race day nutrition?

- Are spin classes a good way to train for MTB?

Download this episode (right click and save)

Be sure to post any questions or comments you may have in the comments section of the blog post, I’d love to hear them. I’m sure a few people have an opinion on the spin classes at least…

BTW, you still have a couple days to get your copy of the new In Season Endurance Training Block. This workout is perfect for keeping you riding strong not only today but all season long. Don’t lose the High Tension Cardio and strength base you need to avoid a late season slump, click on the link below to learn more and get your copy today!

 Click here to get your copy of the new In Season Endurance Training Block.

-James Wilson-

However, if you are one of the countless riders I have been hearing from who aren’t happy with their progress so far and don’t have a plan to help them get through the riding season then you’ll definitely want to continue reading…

I recently created a new In Season Endurance Training Cycle based on some new things I have been experimenting with. Things like loaded carries, manipulating rep speeds and playing with some new exercises I’ve learned over the last few months are all things that have found their way into my workouts lately.

Using these things I developed some new workouts to help my private coaching clients transition into the riding season without losing too much strength and High Tension Cardio. That makes these workouts perfect for this time of year.

If you watched my In Season Training Strategies video series a few weeks ago you’ll remember that you need to cut back on your strength and cardio training but you can’t cut it out completely. This means that you need the most efficient workouts possible so you don’t lose your strength and High Tension Cardio base but you don’t overtrain in the process.

Click here to learn more about this new In Season Endurance Training Cycle and how it can help you ride strong now and all season long.

If there is one thing I know it is that a good training program In Season training program can make or break your riding season. Hopefully all the tips and strategies I’ve shared with you through my blog and newsletters have helped you figure out one for yourself but I also know that a lot of riders just need someone to put it all together for them into a done-for-you package.

If you’re tired of not knowing how to improve your fitness levels where it counts the most – on the trail! – then don’t miss this chance to get the new In Season Endurance Training Program.

BTW, it’s guaranteed so you really have nothing to lose. You’re either riding stronger in 8 weeks or I’ll refund your money – no questions asked. Just click here to learn more and get your copy of this new program today.

-James Wilson-

Last week I finished a great book called The One Thing by Gary Keller and Jay Papasan. In it they did an excellent job out illustrating the need to find the most important thing through the use of what they called The Focusing Question -

What’s the one thing I can do such that by doing it everything else will be easier or unnecessary?

If you are like me it will take reading it a few times for it to totally sink in. It works so well because it forces you to look at both the big picture of where you are going as well as the immediate next step needed to get there.

This while the book did an excellent job of showing you how to apply this concept to your life (I definitely recommend checking it out) I couldn’t help but think about how it also applied to training. I mean, think about it…

What’s the one thing that, by doing it, would make riding easier?

To really answer that question you have to both think about what you need to improve upon as a rider as well as where you are in that process. For example, lets say that you said navigating technical climbs are something that, if you improved on, would make riding easier and a lot of hike-a-biking unnecessary.

So now you have the big picture (being a better technical climber) that you now have to chunk down into steps to achieve. Sticking with out example, you may need to focus on improving your core and hip strength so you can stand and climb more efficiently before you need to spend more time repeating a difficult climb.

Once you know where you are at in the process you can decide what the exact next step for you should be. It may be as simple as committing 15 minutes to some mobility work in key areas or a complex as committing to an hour a day, 5 days a week to training your fitness and skills. The trick is to know where you want to go, what the path looks like to get there and then honestly assess where you are so you can get started.

The Focusing Question is meant to help you narrow your focus, which is something we all need to do from time to time. It is easy to get paralyzed by information overload when consistent, focused action is what it really takes.

So take a minute to apply the Focusing Question to a few areas of your life and training going into this week and see what answers you come up with. I know for me this process has helped me a lot, hope you find it helpful as well.

BTW, I’ve been working like crazy this morning putting the finishing touches on the second phase of my new In Season Endurance Training Block and getting it posted to my Personal Coaching Members website. If you are already a member head on over to the site to get started with it. If you’re not already a member, well, you’re missing out on a lot of great exclusive workouts and programs and should probably check out what you’re missing.

However, I know that not everyone wants to sign up for a membership site and so I’ll be making this program available to the public for a short time on Wednesday. If you’re looking for a kick-ass In Season training program to help ensure you maximize your endurance now and avoid a late season slump you’ll want to grab a copy of this program.

Look for more info on Wednesday…

-James Wilson-

This overhead catch position is also great for building strong, stable shoulders as well, giving you a better overall body workout in the process. However, the KB snatch isn’t just a big swing – it requires a specific 3 part upper body technique to execute properly.

In this video I show you how to perform a proper KB snatch using that 3 part technique. I also share some coaching cues and tips to help you get even more out of this great exercise.

-James Wilson-

For example, lets tackle the biggest one – a lack of time. The truth is that family, work, personal lives and (most importantly) riding all quickly fill our schedule. This a lack of time by far the biggest concern I hear from riders when I talk to them about adding a training program to their schedule.

However, this perceived lack of time is based on the assumption that you need to drive to a gym and engage in a 1-2 hour training session 3-5 times a week. Between driving and training time most programs ask for you to dedicate 5-10+ hours per week.

This leaves a lot of riders feeling like it is impossible to fit in a training program.

This doesn’t have to be the case, though. In fact, you can get great results in less time using these basic tips:

- Get a couple of kettlebells or a few dumbbells so you can train at home. By investing in some basic equipment you can train when it is most convenient for you and you save the time you would usually spend driving to and from the gym. A 25 pound/ 12 KG and 35 pound/ 16 KG kettlebell OR a pair of 20 pound and 35 pound dumbbells will cost you less than $100 and will last you forever, saving you money as well in the long run.

Check out this article I wrote about putting together a more complete home gym if you have the space and money.

- Focus on the basic lifts that deliver the most results per rep. Most of the time the fancy new exercise you saw on Youtube looks cool but is really a waste of time. Exercises like the deadlift, KB swing, shoulder press, front squat and chin up (to name a few) may not look fancy in the gym but they deliver the best results on the trail.

Check out this article I wrote on the top 5 MTB Exercises.

- Last but not least, don’t get caught up in the quest to find the “perfect” program. Frankly, it doesn’t exist. This means that you’ll waste a lot of time that you could be training.

The #1 secret about seeing results is that you need consistency over time.

This is a huge problem in the internet age where Google can bring you more information on any subject than you could ever read. However, the internet is also full of people who “know” how to do a lot of things without having actually done it.

So pick a program and stick with it for 4-12 weeks, no questions asked. Do some research so you can make a smart decision but once you’ve made up your mind then see it through.

BTW, my newest workout program – The Time Crunched Trail Rider Solution – was made specifically to address all of these things. It requires a single kettlebell and consists of 6 follow-along workout videos and 3 follow-along warm up videos. All you have to do is press play and follow along while I lead you through your workouts.

Each workout takes 30 minutes or less to complete, making it easy to fit them into a busy schedule. You also get a series of video lessons covering everything you need to be a better rider. This includes skills training, nutrition and mindset.

Every week you get a new lesson, dripping the information to you in bite sized chunks so you don’t even need to sit down and read a manual to get started. Just watch the short weekly video and use the follow-along videos to show you exactly what to do for the next 12 weeks to dramatically impact your riding.

Click here to learn more about the Time Crunched Trail Rider Solution if you’re looking for a simple way to solve the “lack of time” problem.

Either way, put these tips to use and you’ll find it much easier to fit training into your schedule. Keep an eye out for my next email, where I’ll reveal some tips for dealing with previous injuries that might be holding your back. Until then…

BTW, I almost forgot to mention that you can spend as little as 15 minutes working out and still see results. In fact, I created a series of 15 minute workouts called 15 Minute Trail Rider Tune Ups.

I made them as a way to get a little something in on the days that I was really busy and just didn’t have time for much more. Knowing that something was better than nothing I started experimenting with different workouts and eventually I had over 20 of them.

The basic idea is to pick two mobility exercises/ stretches and alternate between them for 5 minutes, then move on to 5 minutes of alternating core exercises and then finally 5 minutes alternating between an upper body and lower body exercise. You can fit in a surprisingly high amount of work into only 15 minutes using this system. The 15 Minute Trail Rider Tune Ups make a great addition to any workout program and also act as a great “active recovery” workout on days you need to take it easy.

Check out this 15 Minute Trail Rider Tune Up I posted on my blog to see on in action.

As extra incentive for you this week I’ll even throw in a FREE copy of my 15 Minute Trail Rider Tune Up manual – each workout comes with its own video demo – when you buy the Time Crunched Trail Rider Solution.

Click here to learn more and get your copy of the Time Crunched Trail Rider Solution.

With these two workouts programs at your disposal you’ll never run into the “lack of time” probem again. Just send me your receipt to james@bikejames.com after you get you copy of the Time Crunched Trail Rider Solution and I’ll hook you up with the FREE bonus 15 Minute Trail Rider Solution Workouts.

-James Wilson-