Outside In vs. Inside Out Training & The Top 10 MTB Super Foods

In this edition of the MTB Strength Coach Podcast you’ll find:

– Outside In vs. Inside Out Training: How you view your relationship to the bike will play a big role in how you approach training.

– Top 10 MTB Super Foods: My list of the 10 foods I try to have on hand at all times and consume on a regular basis.

You can download the MP3 file below:

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You can listen to the podcast directly below:

If you have any questions or comments about anything you’ve heard on this podcast please post them below and I’ll get to them ASAP.

-James Wilson-

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  1. Tyler says:

    Good stuff! Some other foods ideas….
    – Cottage cheese: 14 g protein and only 2.5 g of fat per half cup…and you can pound 1 kg in a sitting!
    – Can of salmon (if you’re cheap like me): 36 g protein and 6 g of essential fatty acids (omega 6 and 3)
    – Ground flax: good source of fatty acids and easy to add to oatmeals, yogurt, shakes etc
    – Non-hydrogenated veggie-based margarine: not sure about availability in the USA, but there’s 2 g of omega 6 and 3 fats in 2 teaspoons of the olive oil margarine in my fridge….an easy way to help get 6-10 g of essential fatty acids each day

    Reply • March 22 at 1:29 pm
  2. Phil Marsh says:

    not sure what’s going on but now i can’t even play your podcast’s. I know it’s on my end but have no idea what. Any suggestions?

    Reply • March 22 at 8:19 pm
  3. shane says:

    Nice superfood list. I have been trying to work on my diet but its hard for me as I love junk food in a serious way so I’ really trying to cut it out. That’s my first dietary step. Eliminate junk, eat foods that are “real”. Here’s my short list. These are things that I found to be real, taste good, are good for you and I pretty much eat them all, everyday.

    –Chobani greek yogurt 8oz has no fat, 9g of sugar, and around 20g of protein. I don’t think it has as many active cultures as Kefir but there are some. I use it in smoothies and eat it plain with some granola mixed in.
    –eggs – perfect food? My go to when I don’t have time to make a full meal.
    –almonds – by themselves, sprinkled on salad, mixed into to chicken salad
    –bananas – cheap, you can get them all year round
    –raw spinach
    –bison – leaner than beef. I don’t eat this everyday but when I’m making something that calls for ground beef I use this instead. I still go for beef when eating steak.

    Reply • March 23 at 10:55 am
  4. David says:

    +1 to Shane on eggs, almonds, bananas, and spinach. For variety, besides almonds, add pecans and walnuts–all raw (unroasted, unsalted).

    Great thought on outside vs. inside training–thanks again, James, for sharing your thoughts.

    Reply • March 23 at 6:21 pm
  5. M. Griffin says:

    great podcast as usual.

    what makes 60mm the magic stem length? i understand that a longer stem shifts my center of balance forward and slows down the steering. is the goal of the shorter stem to reverse those effects by moving my center of gravity back and speeding up my steering?

    last season i switched from 90mm to 80 to 70 and was pretty happy with the result. this season i picked up some 685mm bars and moved back to an 80mm stem to maintain bar position as the new bars are swept back 9 degrees. was increasing stem length to maintaing bar position the right thing to do? how should one determine a good stem length? or seat position front to back?

    bike setup would be a great podcast topic.

    i like ground flax seed on cheerios and on natural peanut butter on whole wheat bread

    Reply • March 23 at 7:45 pm
    • bikejames says:

      The shorter stem does move your weight back and quickens the steering. I’m going off of the advice of Gene Hamilton on the 60 mm stem length advice but the idea is that if you’re too far over the front you can’t get your hips into the optimal position for technical trail sections, cornering or descending. Slower steering and bad body position can spell disaster on the trail and have for a lot of riders.
      When you follow my advice to stand as much as possible then the whole stem-to-saddle length issue become less important. I’d try using the shorter stem with your new handlebars and see how it feels. I’d say try the new position and only switch back if you feel you need to.
      Bike set up based on my Inside Out approach would be a great subject, thanks for the suggestion.

      Reply • March 24 at 7:24 am
  6. Dave in NH says:

    Regular listener to the podcast, and we still have a good bit of snow on the ground here which is slowly turning into serious mud season.

    Just wanted to get a quick comment on the Super Foods list. Many of your choices I love, but I think that including several servings of vegetables a day can aid in digestion of a protein rich diet that many riders/athletes like. Vegetables offer a great variety of vitamins and minerals important in many bodily functions, and likely help the body to repair itself from hard work or (in my case) hard crashes! I’m not a vegetarian by any stretch of the imagination, but I am limiting my bacon intake as I’m aging gracefully.

    Keep up the good work.

    Reply • April 7 at 5:06 pm
    • bikejames says:

      Fully agree, veges are super important. We could play around with a Top 10 list forever which is one of the things that makes them so great…

      Reply • April 8 at 6:05 am
  7. Aubrey says:

    any experience with or thoughts on chia seeds?

    Reply • July 25 at 11:01 pm
    • bikejames says:

      No, I have never tried them myself…

      Reply • July 26 at 8:51 am

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James Wilson