In Season Training Strategies #3 – Mobility Training

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 make it hard to progress your riding even further next season.

While you need to limit what you do in those areas, the third area of your training program actually needs to see a large increase. Mobility training is at the heart of how you perform as an athlete and is the first thing to go when you start to spend a lot of time on the trail.

Like I mentioned in the last video, the more efficiently you move the stronger you can be so taking the time to retain your ability to move freely off the bike is your #1 training priority during the riding season. Plus, mobility levels directly affect things like low back pain, neck stiffness and knee issues which means you can ride with less pain as well.

This morning I posted a new video explaining a bit more about the importance of mobility, how mountain biking can negatively affect your mobility levels and how you can combat that with a smart 3 part training strategy.

Like I reveal in the video, improving your mobility requires much more than doing some stretches or taking a yoga class. There are 3 things you must do in order to mobilize your joints in a way that will help you train and ride more efficiently.

BTW, more efficient movement creates more power, requires less energy and results in less pain…if you’re interested in those sorts of things.

The all-important role of mobility training during the riding season is also why I created my Mountain Bike Mobility collection, which features 9 follow-along routines. If you have a stiff neck, sore low back or achy knees then these routines may be just the thing you need to ride pain free.

Click here to learn more about the MTB Mobility Follow Along Routines and how they can keep you riding strong and pain free.

Hope you’ve enjoyed this video series, remember to have fun on the trails and keep it rubber side down!

-James Wilson-

MTB Mobility Follow-Along Routines

MTB Mobility Follow-Along RoutinesAttention: Riders suffering from nagging aches and pains brought on by poor mobility in the ankles, knees, hips, low back and/ or shoulders. Discover the simple 15 minute Follow-Along routines that will instantly improve your mobility, letting you perform at a higher level with less pain. Just click play on these follow-along videos as I show you how to go beyond stretching to unlock your stiff joints and find a new way to move on your bike.
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  1. cookie says:

    James, this series of videos has been fantastic. Really packed with sensible concise information. Thanks!

    Reply • April 26 at 5:03 am
    • bikejames bikejames says:

      Glad you’ve liked them and they’ve made sense, trying to explain complex things in an easily understandable way is tough!

      Reply • April 26 at 7:05 am
  2. JP says:

    James, I’ve really enjoyed your videos/blog and I like your approach to efficiently and effectively utilizing time spent in the gym and specifically applying it to mountain biking. I’ve learned a lot and I always enjoy hearing what you have to say.
    I’m interested in this subject concerning mobility and flexibility and I appreciate the effort in trying to explain what’s going on with the muscles, but do you have any references for me to learn more about these subjects? I know stretching is a great way a avoid injury, but can you maybe tell us about static versus dynamic stretching, when’s the best time to stretch with a guideline of how long, and a variety of examples. Also, does good breathing effect the amount of benefit from stretches?
    Thank you James!

    Reply • April 26 at 9:44 am
  3. JP says:

    After having worked out and doing the post workout stretch, I wanted to define my questions in that I am curious in the role of breathing during stretching. I remember hearing that it was for the muscles and tissues to get oxygen but I think it is also to help us relax and let go of tension. Also, it’s hard to get proper breaths in certain stretches like when sitting with one leg straight while the other is crossed over to stretch that glute.
    Thanks for your time James! I am moving to Durango this summer and I look forward to living the dream! I plan to make the most of living there and I look forward to using your kettle bell workout! When I make a trip to the Fruita/Grand Junction area, I might stop by to say hi!

    Reply • April 26 at 12:45 pm
  4. Jon Laterveer says:

    Really looking forward to these!

    Reply • April 26 at 7:48 pm
  5. Paul says:

    Thanks so much for this video – I’d never even really thought about how my brain controls and interferes with my movement and how trying to stretch out muscle knot might make things worse.

    Can’t wait for the mobility program to be released – I’ll be buying that as soon as I can. I’m just coming out of and recovering from a pretty serious back problem and really need to get healthy movement patterns etched into my brain so I can stay injury free!

    Reply • April 26 at 7:51 pm
  6. Mike says:

    I’m in! Spot on information as usual.

    Reply • April 29 at 1:45 pm

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James Wilson