The fitness ride…

Sometimes when I can not get out for a long ride I’ll make make it harder by slamming my seat. Try pounding out one of your favorite laps standing the entire time. It really shows you how strong your standing pedaling endurance is!

-James Wilson-

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  1. Right on James. Mix it up brother!

    Ride a BMX in the hills … that’ll teach ya.

    Reply • May 17 at 7:13 am
  2. Rob says:


    I have briefly read a number of your articles regarding traiing. In particular the ones on interval vs. base riding.

    I have taken a local ride – fairly flat and do intervals. I rip various sections with straights and turns. I then slow up between sections resting for the next. I thought this would be better then riding the road. Does the section I interval have to be straight?

    I typically do one or two warm-ups and then rip with a 1-2min rest in between. I typically do 3 – 4 of these. The section I rip has some minor downhill, turns, small hills,etc – is this ok. Section is approx 100 – 200m long.

    The section if rip is approx 6 – 8 kms.

    I am training for 4x. I hope to rip a near by bmx track too, but is about 1hr away and only open once a week to practice.

    Any advise would be great.



    Reply • May 18 at 7:21 pm
    • bikejames says:

      While it will always come down to making the best of what you have in a perfect world you would want as few variables as possible in play with cardio specific intervals. What you are doing is more of an applied interval which is good and needed in a program as well. If you are going for the straight cardio effect you will want to be able to recreate your training environment in order to better monitor improvements.

      What you are doing sounds good, you may just want to add some cardio specific stuff in. You can run, jump rope, do burpees or many other things, it doesn’t have to be on the bike. Hope this helps…

      -James Wilson-

      Reply • May 21 at 6:37 am

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