mobility

April
1

Few things take a beating on our bike like our wrists and shoulders. Almost everything you do on the bike requires the upper body to either transfer force into the handlebars or absorb energy from the handlebars, placing a lot of stress and tension on them. Plus, you have to deal with wrecking. The wrists […]

December
10

I’ve been working with mountain bikers since 2005, which means that I’ve seen a few trends over that time. Seeing something once or twice is one thing but seeing it over and over usually means something. When it comes to mountain bikers, the biggest trend I’ve seen is that they almost always have tight hips. […]

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 […]

October
3

The biggest change between my training now and when I first started training is the emphasis I now have on mobility. Back in the early 90’s when I first got serious about strength training you would just jump on a treadmill for 5 minutes, do a few “warm up sets” before training and call it […]

October
29

Flexibility Training is probably the least understood out of all of the 5 Essential Elements of MTB Training. It is one of those things that we know we need as part of our program but we rarely spend the time and effort needed to real results. It seems that all of the other elements of […]

August
18

Last week I had a couple of riders ask me about how to “strengthen” an area that was hurting them. Like most people they thought that the painful area was too weak and needed to get stronger. This is a common problem and one that affects a lot of mountain bikers. I’ve had this exact […]

January
22

Let’s face it – our wrists take a beating on the trail. From the pounding they take simply holding onto the handlebars to the countless injuries they incur from falls, for a lot of riders their wrists have been through a lot of wear and tear. And with that wear and tear comes a loss […]

January
15

In my videos and articles I talk a lot about the “hip hinge” and how important it is for us on the bike. Basically your ability to get your hips back and chest down without losing a strong core position, it is the essential movement skill behind both seated pedaling and your standing Attack Position. […]

January
13

I know that “mobility” isn’t as exciting as cardio and power training but it is the basis for everything you do. If it is compromised then you’ll struggle to breathe and move as efficiently as you could. It is like trying to drive with your parking brake on – sure you can push past it […]

December
20

You’ll notice that I use the word “mobility” a lot when talking about important qualities for a good rider. However, not everyone is clear on what exactly that word means and how it differs from flexibility and stability. Here is a great question I got from a fellow rider looking to clear things up… “Hey […]

December
13

I hear from a lot of riders who suffer from reoccurring wrist pain and hand numbness when mountain biking. This is unfortunate because, in most cases, it comes down to a bad cockpit set up and overall wrist position when riding. In this video I show you how your wrist should and shouldn’t look on […]

October
16

The deep squat pattern is very important for us as mountain bikers. Besides being a fundamental movement pattern that will serve you well off the bike, it is also essential for strong standing pedaling posture. In fact, improving the squat pattern is one of the most important things you can do to help you get […]

August
20

Last week I got an email from a physical therapist who was putting together a list of things to screen when he was working with a mountain biker and he wanted to know my opinion on how the Functional Movement Screen (FMS) applied to mountain biking. Since I think that the FMS is the most […]

August
9

Getting tight and losing some mobility is one of those things that doesn’t seem like a big deal at first but it catches up with you eventually. While at first you may just feel a little stiff, if left alone that stiffness can start to rob you of power and endurance while also setting you […]

May
1

When most of us think about improving our performance the first things that come to mind are working hard on things like cardio and strength. However, your ability to relax may be just as important. A study by the old Soviet Union’s sports scientists showed something very interesting about the ability to relax. When they […]

April
26

This week I’ve been going over the 3 parts of your training program and how you should adjust each to best compliment your in-season riding. Like I’ve explained with your cardio and strength training, if you don’t make the right adjustments during the season you can set yourself up for a late season slump and […]

February
22

Can you touch your toes? If so, can you do it while maintaining a relatively straight lower back? If you are like a lot of riders I have met the answer to this questions is “no” and if you are among them this may be one of the most important videos you ever watch. A […]

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson