MTB Strength Coach Podcast #32: Protein, Tires and Focus 2.0

Here’s what you’ll find in this episode of the MTB Strength Coach Podcast:

Nutrition Tip: Protein basics.

Gear Review: Tire Tech

Training Tip: How to shift your focus to a higher level

You can download the MP3 file and subscribe to this podcast by visiting this website.

-James Wilson-

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WordPress Comments:

  1. Geoffrey says:

    I was listening, and I was a little stunned that you recommend cheese and yogurt. Yogurt needs a qualified, as it is mostly sugar, unless it is plain yogurt. And cheese has 7 grams of protein per serving. Cottage cheese is the highest protein per serving of all the dairy stuff out there.

    As for tire tech, I have another factor: less expensive. That usually puts me on 2.1’s for much of the time. One caveat folks should remember is that one company’s 2.1 is another company’s 2.3. Check the various forums.

    Finally, I did buy the Mountain Bike Workout 3.0 upgrade. If you don’t, you are foolish. I did 2.0 for the preliminary, and now I’m doing the 3.0. Awesome. I’ve also discovered just how inflexible I am. Embarrassing. That said, I have kept at the leg stretching, and I can now touch my toes for the first time in over 20 years. Now I need to work on hooking my hands behind the back. To quote James quoting someone else: a little bit every day has huge results.

    Anyway, James, great podcast, great workout program. I enjoy the entire Colorado Coaching Trifecta (you/Lee/Gene).

    Reply • November 12 at 9:48 am
    • bikejames says:

      Yeah, I should have qualified the yogurt as the non-sugared kind, it can quickly turn unhealthy in the hands of Big Food. I only recommend cheese, specifically string cheese, because of its convenience and practicality. I agree that cottage cheese is best, I’ve just learned from years of training clients that there is optimal and then there is reality and you have to live in the latter.

      Thanks for the positive feedback on the new update, I’m pretty proud of it. Glad to hear its been helping you regain some mobility, keep at it and you’ll be surprised where you end up.

      Reply • November 16 at 12:30 pm
  2. WAKi says:

    One point and one question about the tyres here.
    1. point: for XC/Trail riding there’s ome more of “location location location” to be thought about: important mostly for people living in wet zones, such as UK and Sweden. For instance I usualy ride UST 2,35″ Highrollers which I find great in the summer, however as trails get super gloopy they are pretty bad, two issues here:

    a) make sure the tyre does not pack with mud easily. You can have all ultra light tyres but all that goes to the garbage when they start to pack up with mud. I ride narrower mud specific tyres now and the same mud pool that slows me down with them, puts me into nearly a stop on Hrollers. And it does not stop there, you carry that crap with you for some minute or more, while still you cannot get rid of it completely for the rest of your ride. And if you hit this sticky half dried gloop – your fun is over unless you got Mark Weirs legs

    b) drive tyre middle knob design, High roller with its easy rolling middle knobbies is great on dry. but try to uphill a wet root section with them. Sure you can apply proper technique, put your weight to the back and pedal gently trying to feel the roots like beatiful womens body with fingers, but that will always be uncomparably worse than having knobbies that will hook on to them.

    c) front tyre, I’m a bit confused in here I need some proper expertize from someone knowledgable but it seems to me that long side knobbies that i.e wet screams have are always best on trails. It seems to me that diagonal roots don’t catch front tyre with lower kobbs profile that well as with longer knobbs – well might be an issue of my bad technique, but now during fall all those fallen leaves cover them up pretty cunningly.

    2. A Question (finaly!): James what would you say is the low rotating mass? When do they actualy get heavy, and when are you actualy going into toilet paper walls to compensate lack of strength? for instance I ride 2lbs each with 50ml of sealant (I guess sealant doesn’t count that much into rotating mass, but whatever.

    Reply • November 12 at 12:03 pm
  3. WAKi says:

    sorry in point 1c I meant: mud tyres with long knobbies seem to me more prone to be taken by diagonal roots at lower speeds a bit easier than tyres with shorter knobbs. Surely in flat corners in gloop longer side knobs will help a lot

    Reply • November 12 at 12:08 pm
  4. WAKi says:

    ok last thing, sorry for spamming: I rode trails with an absolute beginner who bought himself a bike with 500g tyres. He had no uphill technique, wasn’t shifting wieght forward at all, so he was notoriously doing wheelies on uphills. Eventualy he hurt himself pretty badly after he done the most spectacular crash I have ever seen. He approached a round rock to get onto it, pushed hard on pedals seated: in result he went back to the ground hitting it with the back of his head, the bike went like 2 meters up into the air then fell right on his face.

    – my short moral of the story: a beginner should have average weight tyres… my wives bike has exactly same tyres and sometimes when I ride it, I do uphill wheelies too when I forget how much forward do i need to shift my weight.

    Reply • November 12 at 12:17 pm
  5. Michael says:


    Another interesting pod cast.

    One of the popular biking nutrition company’s product information says that soy protein is good during extended rides (2 hours plus) and that whey protein isn’t so good during the same rides because of increased short term ammonia production. They also say that whey protein isolate is by far the best for all other times. What do you think about this use of soy protein?

    I enjoyed your tire commentary. I’m always interested the different philosophies on tires. I try as many as I can. If you ever get a chance to ride small block eights – do it. For some reason they really hook up (probably good combination of compound, tread pattern and diameter – I ride a 29er) in just about every condition even though they appear as if they would only work well on hard pack.


    Reply • November 13 at 6:12 pm
    • bikejames says:

      I don’t really like soy for much at all and I’ll definitely go over it in the next podcast. I have a lot of friends who run the Small Block 8 and love it, however it doesn’t have much forgiveness in the corners.

      Reply • November 16 at 12:26 pm
  6. Ian says:


    Just wanted to say, keep up the good work on the podcasts. I’ve found that these are a huge help to me because I can listen to them time and again at work, and each time it seems like I hear new things. It has really helped keep me motivated going into the off season. I have also learned a ton about nutrition and different skills things, which I knew very little of before. With the things I learn from the podcast I plan on proving to my friends next year that you don’t need clipless to be fast.

    Reply • November 24 at 8:27 pm
    • bikejames says:

      Thanks for the encouragement, knowing that this stuff is helping people enjoy riding more makes it worth all the time and effort.

      Reply • November 26 at 9:33 am

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