November
6

A lot of people wonder where I get the motivation to workout. Usually they are looking for something to make them want to workout because, let’s face it, working out isn’t always fun and easy.

To help offset this most of us look for some sort of motivation to drive us. Kind of like Rocky waking up every morning to face Apollo Creed, this kind of motivation burns like a fire inside someone, driving them forward at all costs.

So people are usually pretty surprised when I tell them that I’m not motivated to workout anymore. While I’ve tasted and used motivation to help drive my training, I’ve also found that it is unsustainable over the long run.

What I rely on instead is discipline, not motivation.

To explain the difference, let me ask you a question…

Are you motivated to brush your teeth every morning? I mean, is there a fire inside you that drives you to the sink twice a day, 365 days a year, every day of your life?

For the vast majority of people reading this the answer is “no”. But they do it anyway because it is just what they do as part of their routine.

In other words, they are disciplined about it, building and maintaining a habit.

Which is exactly how I look at working out. Just like I don’t want to suffer from bad breath and rotting teeth from not being disciplined about taking care of them, I don’t want to suffer from a loss of performance and increased risk of injury from not taking care of my body.

Being disciplined and building a habit is your goal, not “finding your motivation”. Which means that there no secret other than putting in the work and being consistent.

And the perfect time to start is now with this month’s Group Coaching Workout.

The goal of this month’s workout is to continue with the transition between the end of the riding season and the Off Season. To accomplish this we’re continuing with the Bodyweight Training theme in this month’s workout.

You’ll see that the movements have progressed, the goal of which is to put your body at a mechanical disadvantage to force it to improve its core strength and ability to act as a unit.

And the best part is that you aren’t loading your joints with weight, which can add a bunch of wear and tear on top of grind they already go through riding your bike. Plus you can do it at home, making it convenient to fit into your schedule.

You can download this month’s workout – complete with video demos of the warm up, workout and decompression flow – by clicking on the link below:


If you find some of the exercises in this month’s workout to be a little tough then you can start with last month’s workout, which you can download here.

Balancing the time and energy demands of riding your bike with doing some strength and mobility training isn’t easy but it will pay off later. Let me know if you have any questions or suggestions for the Group Coaching Program.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

MTB Ultimate Program
November
3

A few weeks ago I got the chance to go to Bend Oregon to present at the Venture Out Conference. Put on by the Bend Outdoor Worx business accelerator group, it is a contest where businesses in 3 different categories present on what they are doing to an audience of 400+ people.

I had applied a couple months prior and had been through a round of phone interviews but I didn’t think I’d be selected, so it was still a bit of a surprise to me to find myself on that stage talking about the Catalyst Pedals and why they are solving a huge issue in the cycling world.

But at the same time I was pretty calm. I knew that if I went up there and told the story behind the Catalyst Pedal and how it is already impacting lives around the world and got one person there to at least think about what I was saying I was already a winner.

So I went into my story about how I first found out that clipless pedals have less science behind their design than the Flat Earth Theory and how this knowledge plus my experience as a strength coach led to the inspiration for the world’s first mid-foot optimized pedal.

To be honest, I wasn’t exactly sure what I was going to say would be received. There were a lot of cyclists in the audience, most of whom rode clipless pedals, so it was kind of like marching into a Church of Cycling and telling them their clipless pedal god is dead…you never know how that’s going to go over.

Luckily no one jumped up and yelled “Heretic!” and I got through the presentation and following Q&A from the audience without any problems. When I was done I felt great…mostly because I didn’t lock up in front of all those people but also because I felt like I had done a good job telling people why the work we were doing was important.

Like I told them, the Catalyst Pedal is a manifestation of the truth about foot position and pedal stroke on the bike and my mission is to free people from the myths and half-truths of the past that are holding them back.

So as I sat there waiting for them to announce the winners I was fine with whatever the announcement was. I had done what I had come to do and anything else was just a bonus.

Well, as you can imagine I was pretty happy to get the bonus of winning my category!

As one of the judges told me, they really liked what I was doing because it was disruptive, which is what they’re about. Most people are more worried about keeping everyone happy so it was really great to get the support of people who recognize that it takes someone making people uncomfortable with new ideas to bring about change.

As I was getting on the plane the next day to head home I was thinking about the journey that led me to the point of standing on a stage and telling people about how an idea I had 3 years ago was now a real product and that it was making an impact on people around the world. While it’s been a really long and tough process, I realized that it was the support of riders who believed in what I was doing that was really the secret ingredient to making the Catalyst Pedal a success.

Sometimes I forget that and focus too much on the negative comments and ridiculous remarks that get posted than the stories from riders who are using and loving the Catalyst Pedals. But thanks for being there for me and the cycling world, without your grassroots efforts this never would have been more than an idea.

So while you couldn’t be there, I want to say thanks for the role you’ve played in getting Pedaling Innovations to where it is today. We’ve come a long way but we’ve got even further to go but with your help I know we’ll achieve our mission of educating riders on the truth about foot position and pedal stroke.

Until next time…

Ride Strong,

James Wilson

Pedaling Innovations/ MTB Strength Training Systems

Our Mission: To help riders move better, feel better and think better both on and off the trail.

Pedaling Innovations
October
30

I know that this isn’t popular to say but the truth is that mountain biking isn’t for everyone.

At least, according to one fitness coaching legend, if you can’t perform a good bodyweight squat then you shouldn’t be doing any sports until you can.

A few weekends ago I had the chance to go to a Steve Maxwell seminar, who is the “heretic” who made this statement more than once during his 6+ hours of presenting on how to improve your sport-specific mobility and strength.

Steve owned the first kettlebell gym on the East Coast…the legendary Maxercise in Philadelphia…and has worked with clients at all levels for over 50 years.

The reason I mention this is that when Steve says stuff like that it isn’t to be controversial. If comes from decades of being able to test and see what works and what doesn’t over the long run.

So, back to what he had to say, if you can’t so this…

…then you need to fix it or your mountain biking will suffer from it.

Just to be clear, a good squat has:

  1. The feet flat with weight evenly distributed (no coming up on your toes!)
  2. The knees track over the feet (no toes out, knees in stances)
  3. The butt gets below the knees with a relatively straight back.

You should be able to drop down and hang out in this position for extended periods of time. Steve mentioned how you’ll see people all over the world sitting in the deep squat and how it is only the hard-core Western World that uses chairs all of the time.

The result of all that sitting is a loss of mobility and core strength that limits your ability to move, including on the trail. Which is why Steve was such a believer in making sure that people can perform some basic movement skills before asking them to perform the specific skills of mountain biking (which is something I’ve always said as well).

In our case, the squat is the fundamental movement pattern behind standing up to pedal on your bike and riders who struggle with it find themselves relying a lot on the sit-and-spin approach to hide their weak squat. This not only makes it harder to use your most powerful pedaling position but it also puts more stress on the low back and knees, leading to overuse injuries with them over time.

The good news is that it doesn’t take a long time to “fix” your squat. In fact, there were a couple people at the seminar who went from “no sports for you” squats to decent squats that passed.

The point was that with the right approach you can quickly impact your usable mobility, which will help your mountain biking and decrease the risk of injury.

While we learned a lot of great stuff, here is a video with a few of the movements that I got a lot from – the Sphinx, Frog Stretch and Bear Squat:

Try doing a few rounds of these movements and re-check your squat to see if it helped. Like I said, there were a lot of great things we learned and your specific sticking points may be different but I’ll be willing to bet that it still helped it.

If you want to learn more I highly recommend checking out one of Steve’s seminars or investing in one of his videos. You can find him and sign up for his newsletter at www.maxwellsc.com.

Hopefully you take the Steve’s challenge to heart and make sure that you improve and maintain your squat, especially as you get older. Mountain biking is something that you can do for a lifetime but only if you do the things now that will keep you in the game.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training

p.s. Need some help with your squat? My MTB Mobility Follow-Along Routines includes 10 follow along videos, including one specifically for your squat.

Mobility is the #1 thing you need to focus on in order to ride hard and remain injury free. For just $19 you can get the only mountain bike specific mobility routine available, which can keep you on the trail and off the couch nursing an injury.

MTB Skills and Fitness Program
October
16

I’m kind of a home-body.

I mean, I’ve got everything I need at home.

My family, my dog, my bike and my gym.

But sometimes I have to travel and get out of that comfort zone.

Like today…I’m waking up in Bend Oregon.

I’m here to present at the Venture Outdoor Worx conference, where my pedal company Pedaling Innovations is up for a prize for what we’ve done with the Catalyst pedal so far.

And while Bend is a beautiful place and I’m stoked to be here, I also have to find ways to keep up with my daily strength and mobility practice.

Investing an hour a day in taking care of your meat sack should be a priority for everyone, especially since you only get one of them to get you through your whole life.

I also have to account for a new twist, which is that I am now addicted to using Air B-n-B when I travel and I’ve yet to find one with even a basic gym.

In the past I could at least get a few dumbbells and have a dedicated space to workout but that isn’t the case when you’re renting a room.

Which means that even though I am relatively limited on space and equipment I still have access to two of the most valuable things – bodyweight and breath work.

Using just these two things you can actually put together a super effective workout.

In fact, here is what I have planned for this today…

Marching Breathing Ladders

Bear and Crab Marches

– Jog to the park and see what I can find to play on

– While at the park I’ll throw in some Push Ups, Pull Ups, Bridges and Squats along with trying to find some things that make me jump, hop and duck. Maybe throw some rocks if I can pull it off without looking too crazy…

This workout will take me about an hour and will cover a lot of the movement and fitness bases I need to cover.

Plus, it should be a lot of fun, which is something we should remember to take into account every now and then as well.

The point is that where ever you go, there you are and you can always find a way to do something.

Keep things simple, focus on what you can do and have fun.

Words to live by when traveling and at home.

Until next time…

Ride Strong,

James Wilson

MTB Fitness Membership Program
October
9

Well, it’s official – Ryan Leech is one of my favorite people on planet Earth.

Rarely does someone live up to their internet persona but Ryan really is one of the nicest, most giving guys out there.

I’ve had the chance to talk with Ryan via Skype several times (a lot of them are published as podcasts) but I hadn’t had the chance to meet him until last week when he rolled through town and invited me and Aka the Trail Mutt for a ride.

After a ride, some pizza and coffee we were buzzing from all the great energy we had going and so we decided to sit down and do a Facebook Live shoot for his coaching group.

Not wanting to have you guys miss out on the goodness I also set up my mic and recorded what went down.

And what went down was an hour plus long conversation where we covered a lot of ground, including what he learned while creating his jump course, how the foot works and how it really applies to your pedals, the biggest mistake riders make with their cardio training and why a lot of the skills training advice you get is simply wrong.

It was another great talk and we left off with a lot left to discuss. I hope you enjoy this new podcast and get some insights and inspiration to help you enjoy riding even more.

Click Here to Download This Episode of the BikeJames Podcast (right click and save)

And remember to check out Ryan’s coaching group, which offers the best online skills training programs available. Not all skills training advice is created equal and Ryan is one of the few coaches who values movement as much as skill and it shows in how he approaches things.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

MTB Kettlebell Workout
October
2

When I first started MTB Strength Training Systems in 2005 my main goal was to help other mountain bikers discover the power of a 21st century strength and conditioning program.

In the last 12 years I’ve had the good fortune to help thousands of riders through my online training and coaching programs, but I’ve always felt that I could do more.

Which is why, starting this month, I am going to start sharing a new workout with you each month.

These workouts will follow the demands of a regular riding season, starting this month with the start of your transition from the end of the riding season into off-season training.

They will also be pretty basic – they won’t use any hardcore, complicated exercises or a lot of training equipment.

All you’ll need is bodyweight and a few dumbbells or kettlebells.

My goal is for them to be something that anyone can do with minimal equipment and experience.

To make it as easy as possible I include a warm up, workout and decompression flow with video demos of everything.

You’ll also get a weekly training plan to show you how to best use the workouts.

Now, you might wonder why I might give away a full workout for free each month.

And I’ll admit it, I do have a couple of selfish reasons.

The first one is that I feel good knowing that riders are using and benefiting from all of the hard work I have put in over the years to learn how to create the best programs possible.

And the best way to get more riders to use and benefit from my work is to give some of it away for free.

Which leads me to my second reason, which is that I do hope that if you do decide to invest in a more advanced training program you’ll consider the programs I offer first.

So I see it all as a win-win…more riders get to benefit from my work, I get that fuzzy feeling from knowing I’ve helped and hopefully I sell a few programs along the way.

So, with all of that out of the way, let’s get started with your first Workout of the Month…

The first part of any off-season training program can be tricky.

The goal of this part of your training program is to transition your body into the rigors of off season training while still respecting the current demands you are placing on it.

Trying to balance the accumulated fatigue of the riding season, the fact that you are still riding hard and that you need to do some strength and mobility training isn’t easy.

That’s why I like to focus on bodyweight training during this time of the year.

It is easy to do, portable and relatively easy on the body and joints.

It also builds strength, body awareness and helps condition the body for harder training later on.

Which is why you’ll find that this month’s Group Coaching Workout is taken from my No Gym, No Problem Bodyweight Training Program. By combining the best bodyweight training exercises in the most MTB specific ways, it is the perfect way to start our off-season training.

And you can download it for FREE. Just click on the link below to download the PDF file with everything you need – Warm Up, Workout and Decompression Flow…all with videos included.

Click Here to Download This Month’s Group Coaching Program Workout

I hope you enjoy this month’s workouts and let me know if you have any questions or suggestions regarding the Group Coaching Program.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

MTB DB Conditioning Program
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Mountain Bike Coach
James Wilson