Podcast – Training Heart Rate Recovery, Race Day Nutrition & Spin Classes for MTB

It’ back! Due to popular demand the long lost MTB Strength Coach Podcast is finally making a return, hopefully for good this time.

While I love doing the podcast, finding a format I could do on a long term basis was hard but I think I have a good idea this time – pulling some of the questions from my Tuesday Facebook Fanpage Q&A sessions to go into in more depth.

In this edition of the podcast I answer…

– What’s the fastest way to lower your recovery time between hard efforts, ie hammering up a climb, slight downhill then hammer again?

– What should you do for race day nutrition?

– Are spin classes a good way to train for MTB?

Download this episode (right click and save)

Be sure to post any questions or comments you may have in the comments section of the blog post, I’d love to hear them. I’m sure a few people have an opinion on the spin classes at least

BTW, you still have a couple days to get your copy of the new In Season Endurance Training Block. This workout is perfect for keeping you riding strong not only today but all season long. Don’t lose the High Tension Cardio and strength base you need to avoid a late season slump, click on the link below to learn more and get your copy today!

 Click here to get your copy of the new In Season Endurance Training Block.

-James Wilson-

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WordPress Comments:

  1. Tracy says:

    Thanks James. I really enjoy the podcast format because it lets me do two things at once. I just downloaded your endurance training program and would live to hear more of your thoughts on how to increase my endurance. In particular, I struggle with the concept of a rest day and active rest day. I love to ride as hard as I can every day I can get out there, but am not progressing with this approach. I am trying to follow the suggested schedule in the endurance training block, but as I have to tailor it to my schedule, I wish I understood these principals better.
    Thanks again,
    Tracy N

    Reply • June 11 at 2:17 pm
    • bikejames bikejames says:

      I’ll be sure to dig into this more in the next podcast because it is a great question. In general, though, you just want to be aware of what a Hard, Moderate and Easy workout/ ride would be for you and try to avoid too many Hard and Moderate days in a row without an Easy or rest day. Active rest is just that – some light movement that doesn’t stress the system. On the bike this could be keeping your HR around 120-150 bpm and in the gym it would be more mobility drills and light full body movements.

      Hope this helps, thanks for investing in the program and I hope it helps you ride stronger…

      Reply • June 12 at 8:25 am
  2. Tracy says:

    …love to hear. (Ha-ha, typo)

    Reply • June 11 at 2:18 pm
  3. Jim says:

    Hey James,

    Glad you are back in action at iTunes. You addressed heart rate and recovery on the last podcast, so I have a follow up question: In your opinion, what is the best way to evaluate heart rate when training off-road for endurance events? Most of what I can find on base, tempo, and interval heart rate training (Maffetone style) is based on road bike, trainer, and run workouts. For mountain biking, it is difficult at best to keep a steady heart rate. Ideas?

    Let me know if you need more information.



    Reply • June 12 at 1:46 pm
    • bikejames bikejames says:

      The best way is to wear a HR monitor and see what you HR does. However, that is why I look at things from a tension and not heart rate perspective. HR responds to the tension demands in the body and sometimes HR can be misleading. I look at the tension demands of the type of riding I do and try to mimic that in training. Plus, since cardio is movement specific you have to consider the need for more than just pedaling to meet those tension needs. This is where combo drills and cardio-strength circuits come into play.

      I also don’t like to treat rides as “training” in the traditional sense of “keep your HR in this zone for this long” since the trail doesn’t let us do that – which is also why that type of training isn’t as beneficial for us. Train to improve your fitness and skills and hit the trail to turn it into the specific fitness you need there.

      Reply • June 13 at 11:47 am
      • Jim says:

        Thanks for getting back James. I guess I’ve been on the right path. What you outline is pretty much what I do. I do wear a heart rate monitor (not always though – I unplug often and just let the day, my body, and the trail dictate), I do hill repeats to work on that high tension, and I do monitor my data. I can always use trail running to work on the steady heart rate zones, and, as you covered in the last podcast, I, too, will be steering clear of the spin bike side of the gym 😉



        Reply • June 16 at 6:38 am
  4. John Taylor says:

    Your info is very helpful for me.

    I love cycling, but unfortunately my health is not good. I can not ride a bike for several hours.

    Reply • September 21 at 9:33 pm

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James Wilson
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Mountain Bike Coach
James Wilson