Mobility Exercises for Mountain Bikers

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 […]

August
17

If you ride long enough – or just live life long enough really – you are going to start running into some joint stress issues. Whether it is from an injury, overuse or just a hard ride we all end up with sore, tight joints from time to time. And if left unchecked they can […]

May
11

While it doesn’t happen very often, sometimes the sports science world turns its eye on real mountain biking. Most studies for “cyclists” – which is really just a code word for road riding –are conducted in labs and on the road. This makes their application to the realities of trail riding somewhat limited, which is […]

May
4

A few weeks ago I got the chance to attend a workshop by Steve Maxwell. Steve is a very interesting guy who has been involved in strength and fitness training for over 50 years and was also instrumental in bringing MMA and BJJ to America (he actually trained Royce Gracie for the first two UFC’s). […]

April
24

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 […]

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 […]

September
24

This last weekend I got back from a 10 day road trip to Bend Oregon. I had a buddy from Hawaii who moved there and I wanted to check out some new trails before the season ended . It was easily the longest biking trip I’ve had for a long time and from his descriptions […]

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 […]

June
20

A while back I got an email asking a very interesting question. This rider had noticed that there was a difference between the hunched back postures you see among the highest level pro riders and the posture I talk about trying to achieve in my Body Position Clinic blog post. They were curious why we […]

June
13

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 […]

May
5

Over the last decade or so of working with mountain bikers at every level, I have heard one question more than any other one – how do I get rid of my low back pain from riding? Low back pain is at an epidemic level on the trails and it is robbing a lot of […]

April
9

Last week I wrote a blog post about what I learned at a Dan John seminar I had the chance to attend. One of the things I mentioned was an exercise called the Stick Windmill that I promised would really help your hip action when cornering. You see, I’m a strong believer that the reason […]

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 […]

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
29

If you kept up with my In-Season Training Strategies video series last week then you understand why Mobility Training needs to be your #1 In-Season Training priority. When it starts to go then all sorts of bad things happen, from decreased performance to increased pain and overuse injuries. However, if you didn’t get a chance […]

March
1

One of the biggest mistakes riders make when trying to improve their mobility is to try and force their muscles to lengthen and mobilize. We have been taught that the harder we work the better out results but that attitude can really backfire on you when you are trying to improve your mobility. In fact, […]

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson