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 but you have to work harder and you increase the wear and tear if you do.
What this means is that while almost every rider is looking for better Endurance, not every rider needs to be focusing on their endurance to improve it.
While this sounds like a paradox, check out this simple flow chart…
Mobility – Movement – Strength – Endurance
Let me break it down for you. Most riders forget that Endurance is really Strength Endurance and that you need strength in order to have something to endure with. Your goal is to sustain a certain level of Strength for longer or be able to apply more Strength within a given time but ultimately you need to make sure that you are strong enough if you want to really maximize your Endurance.
And, if like a lot of riders, you find your Strength levels are lacking then you need to look at how you move. The quality of your Movement will ultimately dictate how strong you can get and how injury resistant you are in the process. For example, if you use too much lower back when you do deadlifts and swings you will ultimately be limited in how much you can do and how hard you can train before you get hurt.
So, taking one more step back, if you find your Movement lacking then you need to look at your Mobility. If you lack control of a joint do to stiffness or weakness then you must address those things before you can improve your Movement. Sticking with the above example, if your hips are tight and that is why you use your lower back then you need to address the hip Mobility first before trying to improve hip Strength and Endurance.
So working this logic the other way you can see how you’re Mobility becomes the basis for your Endurance. If you find it lacking then I guarantee you have some other issues with your Movement and more than likely with your Strength, which will hinder your Endurance as well.
This makes your Mobility a linchpin quality, something that can undermine or support everything else you do. Any Mobility issues must be taken care off before you can get the most out of your other training activities.
In this way Mobility training can be more important than Endurance/ Cardio training since trying to get around that stiffness or weakness in a joint will lead to all sorts of problems down the road.
However, improving your Mobility and ultimately your Movement doesn’t have to be a long and complicated process. The truth is that your body already knows how to move well – you did it as a child – but now you’ve forgotten because of the restrictions you’ve put on your Mobility through your daily activities.
All you need is to spend 15 minutes a day at least 5 days a week working on your Mobility to see some pretty significant results. This includes the 15 minutes you should be spending before training so if you train 3 days a week you just need to fit in 2 more sessions on the days you don’t train.
These 15 minute sessions should address the 3 Components of Mobility, which include:
1. Muscle Tension: These are the knots and adhesions in the muscle that keep them “switched on” and don’t allowing them to relax. You have to manually get in and address these knots and adhesions using methods like massage or foam rolling. Please note that you will need a foam roller for some of the routines in this product.
2. Muscle Length: This is the actually length of the muscles and where stretching comes in. However, if you have knots and adhesions in the muscle then they can’t lengthen and just stretching can cause the muscles to actually tighten up in response.
3. Motor Control: You have to use drills that re-train the body how to move more efficiently to get your mobility gains to “stick”. If you have good tension levels and muscle length but you don’t practice how you want to use those things when you move then your mobility gains won’t transfer to your other activities as well.
If you miss one of those 3 things then your efforts to improve your mobility won’t work, which is why so many riders feel that they are stiff no matter how much stretching they do. But once you put these three things together in the right combination then some pretty amazing things can start to happen.
Check out this video where I use bad white board drawings to show you how these things work together to change how you move. While I’m addressing some thoughts on In-Season training during the video the basic principles of what I talk about apply all year round.
In fact, some of the best feedback I’ve gotten about my training programs and free stuff on this site has been about the warm up/ mobility routines. For a lot of riders those mobility routines are more valuable than the actual workouts.
The reason is that when you improve your mobility you improve how you feel, perform and ride…
- Feel better – When you improve your mobility it is just easier to move. You won’t get as sore from a hard ride or training session. You can push harder without suffering overuse injuries. You won’t feel like a victim of a “bad” back, knee or shoulder.
- Perform better – When you improve your mobility you improve your ability to efficiently transfer strength and power into the pedals and bike. You’ll be able to use your body more efficiently which will result in increased speed and overall endurance. In short, you’ll be able to ride faster with less effort, using less “gas” in the process so you have more for later in the ride/ race.
- Ride better – On the trail one thing matters more than anything else and that is balance. If you don’t have balance you may as well stay home. The key to balance on the trail is being able to move your center of gravity – a.k.a. your hips – around the bike, but thus can’t happen if your hips and shoulders are jammed up and tight.
This means that optimizing your mobility during the off-season has to be one of your top priorities and part of your overall training program. And IMO my MTB Mobility Follow-Along Videos are the best way to add good mobility training into your routine.
I created the MTB Mobility Follow-Along Videos to give riders who were suffering from nagging aches and pains brought on by poor mobility in the knees, hips and/ or shoulders a resource to help them unlock stiff joints and find a new way to move on their bike. No matter what kind of training program you are following – even if that “program” is simply riding your bike as much as you can – then these mobility routine will help you see more results on the trail.
Included in the MTB Mobility Follow-Along Videos you’ll get a routine that targets the Low Back/ Hips, one that targets the Shoulders/ Neck and one that targets the Ankles/ Knees. These routines will literally change how you move so you stop putting unnecessary – and damaging – stress on your joints.
“The mobility drills have helped me immensely. I used to have some weird knee issues but in less than 7 days of doing the knee and hip mobility drills I have noticed the lower body feels so much better both on the bike and off.” – Jesse
In addition to the 3 routines that target problem areas you’ll also get 3 progressive warm up routines for you to use before a workout. With these 15 minute routines go way beyond a simple “warm up” and help you improve how you move before you train so you can get more out of your workouts and avoid injuries in the process.
Plus, as a bonus I’m also going to include 3 follow-along yoga routines from mountain bike star and expert yoga instructor Ryan Leech. Ryan is well known for both his mind blowing riding talent and his ability to create yoga routines that focus on the things we need as riders. With these 3 routines you’ll have a variety of routines, from 20 minute post-ride recharges to 60 minute full body routines.
Altogether you’ll get 9 follow-along routines that are guaranteed to change how you move both on and off the bike. You’ll improve your performance and decrease your aches and pains along the way…not bad for $19.
Once again, you can get access to all 9 videos for only $19. While I know I could easily charge much more I think that every rider should have these routines as a part of their training program and I don’t want price to be an issue.
Plus you get my unconditional 60 Day Money Back Guarantee – I want to help you out, not just take your money and if you’re not happy with these videos for any reason just let me know and I’ll refund your investment.
Learn how to use smart mobility training to make real changes to how you move both on and off the bike. You’ll increase your power, improve your endurance and decrease the wear and tear on your joints in as little as 15 minutes.
Don’t waste another day being trapped inside your own body – take control of how you move, feel and ride today.
If you have any questions or comments about using mobility training to improve you performance on the bike and how you feel off of it please post a comment below. And if you liked this post please click one of the Like or Share buttons to help spread the word.
MTB Strength Training Systems
p.s. With these 9 follow-along routines all you need to do is press play and let me (and Ryan) lead you through the mobility routines that can ensure you’re not making things harder on yourself by trying to force your body to push through bad mobility. You won’t wake up tomorrow and suddenly feel more mobile – in fact, you’re likely to feel less mobile – so click on the Order Now button below and stop the downward spiral into pain and stiffness.