Q&A: Adding in spin classes to the DB Combos program

Hi James,

Loving the routine so far. This is my first attempt at such a heavily structured routine, but with all the details here (especially the videos) that’s really making it easier to get started.

Easing my way into it at this point, as the free weights require a bit more balance and coordination than the machines at my gym require, but I’m getting more stable with every workout.

I did have one question for you. I’m trying to get back into MTB shape after a few years of limited riding (family/work conflicted heavily with my ride schedule the past 2 seasons) and was planning to start going to a local spin class three nights a week. Do you see any problem with that idea? I’m starting to second guess that decision based on how tired I am the day after the DB Combo workout, but wanted to get your take on how the 2 workouts would compliment each other?

Also, as I’m a desk jockey (software developer) do you have any recommendations on how I can augment the DB Combos for better posture/back/abs??



Thanks for the feedback, I’m glad you like the program so far.

I would be hesitant to get into 3 spin classes while doing the DB Combos program if you are trying to get back into shape. More is not better, better is better. As evidenced by your observations regarding your energy levels, adding in too much more at this point would probably not be positive.

The best thing to do would be to add in some recovery rides where you do a light spin for 20 minutes or so. This will give you some additional aerobic training while also acting as a way to help your body recover faster from your workouts.

Only by paying attention to your recovery can you tell if adding in more is a good idea or not. Once you feel stronger with what you are currently doing then add in 1 spin class and see how you fare. To be honest with you, getting 3 days of the DB Combos Program and some recovery spins each week will give you better results than just adding in spin classes. Spin casses aren’t bad but they will never be as good as DB combo drills for quickly getting your cardio levels up.

And the deadlift variations are the best exercise ever for combating the “desk jockey” posture, IF you follow the exact coaching cues I give on the video. If you let your shoulder round forward then you are missing out on a lot of upper back strength which is a key to balancing out your posture.

Hope this helps, let me know if you have any more questions…

Ride Strong,

James Wilson

MTB Strength Training Systems

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  1. Greg says:

    Hi James;

    Are you suggesting the light 20 min. spin directly after the DB Combo work out, or on another day?


    Reply • January 17 at 3:44 pm
    • bikejames says:

      On another day to enhance recovery would be best, although doing it after a workout to “flush” the muscles wouldn’t be bad either…

      James Wilson

      Reply • January 19 at 11:29 am

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