MTB Strength Coach Podcast #33: Soy protein, 1750 Wheels, True Strength & Why Roadie Programs Suck

In this episode of the MTB Strength Coach Podcast you’ll find…

– Nutrition Tip: Soy protein – the truth behind it and why you want to avoid it.

– Gear Review: DT Swiss 1750 Wheel Set – my favorite wheels for trail riding.

– Training Tip: Make your light weights feel heavy – how to get develop true strength.

– Random Rant: Why road riding and DH racing have nothing in common.

You can download the MP3 file and subscribe to this podcast by clicking on this link.

-James Wilson-

Social Comments:

WordPress Comments:

  1. Really enjoyed this podcast. Especially the Training tip, and the Random Rant.

    Reply • November 28 at 4:56 pm
  2. Scott says:

    Ok…so what’s a vegan to do? Soy isn’t my only protein source, obviously I consume plenty of nuts, legumes, and also Rice Protein Powder but I definitely eat my fare share of the stuff.

    Reply • November 28 at 6:23 pm
    • bikejames says:

      This gets into the “how much protien do you really need” question. Plant based diets and high protein diets are really diametrically opposed and I’m not sure you need to try and do both. I like the plant based diet, but not totally vegan, for most people. Some people can benefit from higher protein intake but if that is the case then consume the highest quality you can based on the info you have and your budget.

      Reply • November 28 at 9:38 pm
  3. I suggest you do some research and also read Rob Wolf’s book called Paleo Solution!

    Reply • November 28 at 7:26 pm
    • bikejames says:

      In case I don’t get a chance in the next few days, what does it say that I seem to disagree with?

      Reply • November 28 at 9:33 pm
  4. Shane says:

    Yeah the Paleo Solution is a good book for those who want to go into some depth but you’re right on point and hit what needs to be covered. Bottom line is do what you gotta do to get the best quality protein in that you can regardless of where it comes from.

    Reply • November 29 at 9:04 am
  5. John K. says:

    Hey James, great podcast. I really got a lot out of the training tip. My maximum number of pullups has plateaued for VERY long time now, and it’s been really frustrating. I look forward to applying this principle to my strength training.

    Keep the good stuff coming…

    Reply • November 29 at 10:36 am
    • bikejames says:

      Thanks for the feedback, let me know if that trick helped you crank out an extra rep or two…

      Reply • November 30 at 6:48 am
  6. Hey James, my second comment was to Scott’s comment that he posted haha not you. 🙂 From what you said I am sure you are already familiar with what Robb Wolf’s book talks about. Your podcast was right on with what I agree with. I was not dissing you in any way!

    Reply • November 29 at 9:40 pm
    • bikejames says:

      I just wanted to make sure I hadn’t missed something. If someone has something new to bring to the table I love to hear it, I certainly don’t think I know everything. Thanks for clarifying, though, as I was curious what I was in disagreeance with in that book.

      Reply • November 30 at 6:52 am
  7. WAKi says:

    I am a good case study: have a 2000ft uphill on fireroad with a pretty steep 100m skislope section at the end. Back in the old days when I was riding it a lot, my record was 38:45 min on something not much better than a wallmart stiffie. I had NO IDEA about mountain biking nor training. I was just riding my bike. In years I never managed to beat that, barely coming down under 45 mins. One year I did lots of road riding on the same bike but with skinny slicks 150km a week. Same year same bike I tried myself against 38:45 – I got around 40:30. This year I done lots of XC riding in difficult technical terrain ups&downs high intensity – you ride fast or you don’t ride at all. Tried some basic exercises from James podcasts (lower back, split stance, haven’t even tried the deadlift) So I took my 15,8kg AM bike 160/165 travel with heavier wheels – every single piece on it working against the time, comparing to my stiffie Diamond Back. I took it to this uphill and rode pretty relaxed as I didn’t believe I can make it on that bike any faster than 50:00. Result: 42:15. Plus I rode further without stopping and uphilled 300m skislope I never done before even being fresh!

    Reply • November 30 at 7:55 am
  8. John K. says:

    Re: your training tip

    Up here in BC, the bike season is over. We’ve got over a foot of snow on the ground and more coming, so I’ve switched to cross-country skiing to stay in shape. It struck me last night that your training tip could apply not only to strength training, but to sports as well. So while I was skiing last night, whenever I came to an uphill, I pretended I was wearing a 100lb weight vest. I churned up the hill like it was the toughest thing I have ever done, really engaging all my muscles, and tiring myself out in the process! It was one of the funnest and toughest ski workouts I’ve ever had, and what I really liked is that I dictated the intensity. I think there’s big potential here to improve at sports using this approach.

    So what do you think? How about using this approach mountain biking? I’m looking forward to trying it out in the summer.

    James I like how you challenge all of us to think in new ways. I can tell you there aren’t enough folks out there doing that. Thanks.

    Reply • November 30 at 9:56 am
    • bikejames says:

      You’re exactly right. I’ve pointed out before that most riders get into the habit of riding the same trails over and over with just enough effort to get through them and wonder why their riding has stalled out. Attack the trail as hard as you can and you’ll be amazed at how much faster you can be and how it will affect your riding and fitness levels.

      Reply • December 1 at 12:33 pm
  9. Tubby says:

    Waki, I don’t get your point? You still could not beat your record so what does that prove? or did you misstate your time?

    Reply • December 1 at 9:55 am
  10. Geoffrey says:

    Regarding your random rant: On DH vs pursuit, you are oh so right. Here’s my question: what if someone was training for Downieville? That’s a lotta technical and just pounding out miles. I know, work on your loose spoke. 😉 I do some road riding, mostly because I like chatting with the folks. That said, it seems to provide some muscle memory to move the feet in circles.

    Also, I think your “road riding on the dirt” comes off a little elitist. I’ve done very non-technical mtb riding, and I still wouldn’t compare it to road riding exactly. Weight distribution on the steep climbs and the intervaliness (new word) makes it pretty different. Now, if you are talking about canal paths that are unpaved, then I whole-heartedly agree.

    Finally, I did some research of my own on soy vs whey. I think the bioavailability point is much more pertinent and defensible than the whole estrogen argument. My suggestion: avoid confirmational bias. Try to find well-done studies that negate your opinion. You admitted to your bias of distrusting big companies. They aren’t all bad.

    Actually, I have my own anti-soy rant. Go google monsanto genetically modified soybeans. Go see Food, Inc. Not pretty.

    I’m loving the program, by the way. Anyone who doesn’t have 3.0, go buy it.

    Reply • December 1 at 9:42 pm
    • bikejames says:

      I think that putting in rides that are close to the times you actually ride/ race are needed but I still don’t think that extreme over-distance training (where you ride longer in training than you race) is needed.

      I can see how the “road riding on dirt” can sound but it is not really about where you ride, it is the mindset you bring to riding. If all you want to do is pound out miles and technical features are seen as a distraction that need to be removed or rerouted then fine, but I don’t consider that mountain biking. That is bringing the roadies mentality to the trail and it is shaping the direction of our sport.

      And yes, I admit that I am not the nutritional expert that many others are, this is just me and my research and opinion. Whether it has a real impact or not, there are things in soy that mimic estrogen (which is why it is also marketed to post-menopausal women) and I’d rather avoid environmental estrogens. Either way, soy is not a very high quality protein source and shouldn’t be viewed as such based on marketing. Besides, I’ve seen Food Inc. and where do you think all that soy protein is coming from?

      Glad you’re liking the program, thanks for your insights on the podcast.

      Reply • December 2 at 2:50 pm
  11. Ted says:

    Is this podcast still available? The podbean link gets me to podbean with no link to the mp3.


    Reply • December 13 at 1:11 pm
    • bikejames says:

      There is a link to the MP3 file on that podbean page. I just checked it and it was up, let me know if you have problems finding it.

      Reply • December 13 at 1:16 pm
  12. WAKi says:

    heh I just found something for all of those who believe that using soya products instead of animal based stuff is doing the world a one big favor. That they are taking one for the team… saving the planet etc. (quite common among Vegans)

    Rewind to the second third of that lecture.

    So how is soyaplantations run by slaves, being the major tree cutter in Amazon contributing to the “better world”?

    Reply • February 9 at 4:55 am
  13. WAKi says:

    aaa and if you think it is just some loonie trying to earn money on his book full of conspiracy theories, type in in google:
    soy plantations, amazon

    Reply • February 9 at 5:01 am

Add a Comment

Your email is never shared. Required fields are marked *


Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson