cardio

February
23

The hardest thing about designing a program for mountain biking is finding the right balance between strength and endurance. While you don’t need to be as strong as a powerlifter, you also don’t need to have the endurance of a Tour de France rider and focusing too much on one side of the spectrum will […]

April
21

I recently posted a video on Facebook from Pavel Tsatsouline (the guy who re-introduced kettlebells to the fitness world in the late ‘90’s) and in it he talked about the role of strength for endurance athletes. In it he talked about two studies from Norway where some endurance athletes (elite cyclists and marathon runners) saw […]

May
15

Core training and cardio training are two things that most people don’t think of as going together. However, they are tied together for one simple reason – both drive your breathing and stability comes from the core. While the core has muscles specifically for breathing, sometimes things get out of whack and we “forget” how […]

April
22

This time of year I start to get a lot of questions from riders who have been training hard during the off season and are transitioning into their riding season. As many of them have found out, having a bad strategy for your in-season training can ruin all of your hard work in the off […]

July
30

Cardio Training is dead – at least, it should be if your goal is to improve your ability to ride faster and with more endurance on the trail. Much like bodybuilding workouts that try to isolate different muscle groups from each other, traditional Cardio Training tries to improve your ability to ride as fast and […]

April
14

Linear periodization is by far the most common approach used in designing a long term training program for mountain biking. Although is was revolutionary when it was introduced to the USA in the 60’s and 70’s it is actually a flawed concept for the average mountain biker. Find out why this is and what you […]

April
13

All right folks, it is a bit late but last week got caught up getting the new No Gym, No Problem: Real Bodyweight Training for Montain Bikers program done so hopefully you don’t mind the delay (you can sign up for this free workout by signing up for the free blog updates by clicking on […]

March
16

Here is the newest DB combo drill. It is a little more complex than some of my previous ones but I don’t make any excuses for it. If you have used my combo drills in the past then you have the skills needed, you just need to apply them in a different way… March DB […]

March
11

In this three part series I have been exploring if riding a road bike is a good idea for moutnain bike training. If you missed parts one and two you can find them here: Part 1        Part 2 Here is the conclusion to this series plus how it should impact you… 3) It takes skills […]

March
10

I got a great question from a client of mine regarding the idea of lactate threshold training and if it is needed in a program. Listen in to hear why the whole concept of lactate threshold training is based on outdated ideas and why mountain bikers need to work on getting stronger with their anaerobic […]

March
4

Last week I dove into the top reasons I think you should leave the skinny tire riding to the roadies. In the first part I covered how the nervous system views mountain biking and road biking and why road biking does not help you out much from a movement pattern standpoint. If you missed part […]

February
23

Since it seems that every traditional training concept I challenge, sometimes I feel that people must think I say stuff just to be different. While a lot of riders are starting to see the light when it comes to things such as avoiding machines like the leg press and incorporating more interval work into their […]

February
17

I realized the other day that there were very specific differences in how your body creates the pedaling motion in the seated versus standing positions. In fact, I think that we have been missing out on a big component of mountain bike specific cardio training by not better understanding the impact those differences have. While […]

February
12

In my last article I wrote about the differences between “mountain bike cardio training” and “mountain bike endurance training” and how riders everywhere had been unduly influenced by the idea that they are the same thing. As I illustrated with my MTB Performance Wheel, though, cardio training is only one of eight training components that […]

February
5

Here’s the February Combo Demo of the Month. If you are using this as a conditioning workout in conjunction with another workout then just do 3 rounds. -James Wilson-

January
29

“I have been doing your dumbbell combos along with my own endurance programs and it has helped me tremendously, state championship in my first year of cycling and xc racing. Now I want focus on endurance events and my coach tells me I am going to have to give up weights and single speed bike […]

January
26

It never fails…every time a new person starts with us at my facility they inevitably hit a frustration point. Even “fit” people are shocked at how little they really know about their body and how it is supposed to move and work. Even though I warn people that there is a 2 week learning curve where you […]

January
23

Note: Several people have pointed out to me that the ride in question was not an “aerobic base miles” ride but may in fact have been a time trial or sprint workout. I apologize for not having all the facts, I did search around but did not find anything on the exact type of workout […]

January
13

When I first moved to Grand Junction I was befriended by a guy named Patrick who just so happens to also own a training facility. While we probably agree on more than we disagree when it comes to training, we have some different views on program design as evidenced by the fact that his facility […]

January
2

Do you hate “aerobic base training” but want better endurance? You’re not alone… watch this video for a great alternative for the rest of us. -James Wilson-

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