July
26

Win a FREE copy of the new 30 Day Standing Pedaling Power & Endurance Solution

One of the best training books I read this year was called Zen Jiu Jitsu: How to Improve Your Game 100% in 30 Days. As you can probably guess it was written for Jiu Jitsu folk but I found the basic premise of the book very intriguing.

You aren’t at the mercy of “bad genes” or needing a new bike, you simply need to know how to improve the fundamental fitness and skills needed on the trail and a program that puts it all together for you.

The idea the author wrote about was focusing all your training efforts on improving a particular position for a month. For example, if you needed to work on escaping the Mount (when someone is sitting on your chest) you’d study that position, pick a couple techniques you wanted to work on and made a conscious effort to use them as much as possible. You didn’t avoid everything else, you simply focused as much time and thought as you could on your particular techniques you were working on.

At the end of a month’s time you couldn’t help but improve. When you put in a month’s worth of focused practice, you’ll develop those techniques much better than if you just trained with no real focus.

And this applies to anything in life, including mountain biking. Focus on improving a particular skill or area of your riding for 30 days and you’ll have no choice but to see noticeable improvements, even if you’ve been stuck at a certain level of riding for years.

In fact, I wrote a blog post not only about the book itself but how to apply it to improving your Cornering and Body Position.

This concept is forehead-slappingly obvious when you read it and it really just takes my message of Metabolic Skills Training to the next level.

Metabolic Skills Training, for those that don’t know, is using your strength and conditioning workouts to improve your not just your fitness but your skills as well. When you move better off the bike you’ll move better on the bike and focusing on the right movements makes all the difference in how effective your workouts really are.

While I weave this idea into all of my workouts I had never created a workout program designed to focus everything on improving a single area of riding for 30 days. I realized that this would be a great way for riders to approach improving their skills and fitness at the same time, so I decided to create my first workout that did just that.

The first area of riding I decided to focus on is one I’ve been getting a lot of questions about – standing pedaling, especially standing climbing.

The new 30 Day Standing Pedaling Power & Endurance Solution will include mobility, strength, cardio and skills drills focused on one thing – improving your ability to stand up and lay down power at will whenever you want without tiring out in the process.

I’ll be releasing this new workout next week on Thursday the 1st and I’m hoping it will help a lot of riders not only improve this all-important area of riding but also see that they can control how they ride. You aren’t at the mercy of “bad genes” or needing a new bike, you simply need to know how to improve the fundamental fitness and skills needed on the trail and a program that puts it all together for you.

In the meantime I’m going to be holding a comment contest where I’ll be giving away 5 FREE copies of this new program…and I’ll double it to 10 FREE copies if I get more than 100 entries.

To enter all you need to do is leave a comment telling me either how one of my programs has already helped your standing climbing or how a program like this will help you on the trail. I’ll be randomly selecting the winner on Monday so you have through this weekend to enter.

That’s it for now, I’ve got to get back to work on the new 30 Day Standing Pedaling Power & Endurance Solution. Hope you have a great weekend and I’ll be in touch Monday to announce the winners and share some more great insights into standing pedaling that you can immediately put to use on the trail.

Until next time…

Ride Strong,

James Wilson

Social Comments:

WordPress Comments:

  1. Jan says:

    I’ve been doing the Kettlebell training program since the fall and notice huge improvements in my riding overall but particularly in standing pedaling. As a road bike rider predominantly, I usually stand to pedal for short distances on steep climbs but struggled with standing on the mtn bike. I think the KB swings especially helped increase my hip and back strength so standing to pedal is so much easier.

    Thanks for all your programs James,
    Jan

    Reply • July 26 at 9:17 am
  2. Sam says:

    The program is very well. I have more power in my riding overall and I feel more comfortable on my bike. Thanks James !

    Reply • July 26 at 10:41 am
  3. Chris says:

    Hey James,

    Thanks for all of the great information. As someone who does crossfit and MMA, I’ve really enjoyed your perspective here. I used to be an avid MTB racer but simply don’t have the same passion for it anymore and prefer to just enjoy my rides. I’m looking forward to learning more about your perspective on standing pedaling.

    Cheers,
    Chris

    Reply • July 26 at 10:50 am
    • bikejames bikejames says:

      Congrats Chris, you’re one of the winners. Just send an email to james@bikejames.com to get on the list to get a free copy of the program when it releases on Thursday.

      Reply • July 29 at 10:06 am
  4. Scott B says:

    Prior to following the MTB strength blog and utilizing the monthly kb workouts, I didn’t give standing pedaling much thought or much use. After a year, I now routinely do directed training rides where I stand for the whole ride. Flat, downhill, uphill, road, tech sections… My improved ability to stand and pedal has really increased my fun on the trail.

    Reply • July 26 at 11:06 am
  5. Lisa C says:

    I have always gone to the gym and worked out, but I was not as strong as a rider as I knew I could be. Once I started using your program and your bike specific exercises, I quickly became a much stronger rider. There were many hills I knew I could do but always had a hard time. Hills quickly became much easier and my standing and pedaling ability increases. My balance was better and I am able to get up hills better and even pass many people I would lag behind.

    Reply • July 26 at 11:22 am
  6. Luke says:

    The DB combos and no gym no problem programs have helped me a lot on the trail.Standing climbing is definitely one of the biggest areas I need to work on.

    Reply • July 26 at 11:26 am
  7. Andre says:

    This is my first season of serious riding and I’ve already learned a lot from reading your posts… I’m still trying to figure out how to climb while standing. A program like this would help correct any bad habits I’ve picked up and enable me to grow in skill as I grow in strength and confidence.

    Reply • July 26 at 11:36 am
  8. Del says:

    I have only tried to do standing pedaling a few times; I feel quite unstable in that position so I am looking forward to learning more.

    Reply • July 26 at 11:45 am
  9. todd s says:

    I’ve been using your mid season endurance program for the last month. I’m 1 week out from seeing the results in my first 50 mile race of the year. I completed the race last year without any of your programs. I can tell a difference going into it this year doing some of your workout programs. So far it has been a great season of mountain biking for me as far as strength and endurance. One thing I don’t do is stand and pedal. But would love the program to change that.

    Reply • July 26 at 11:47 am
  10. John says:

    The kettle bell workouts I have been implementing after looking at your manualing how to, have really helped me learn to feel how my weight should be distributed while standing !

    Reply • July 26 at 11:50 am
  11. Ian says:

    I’m looking forward to seeing what the 30-day standing pedaling focus will do for me. I’ve been on the old school, multi-year standing pedaling program. Singlespeed! One gear, no fear! Get on one and you have no option but to increase your standing pedaling capabilities.

    Reply • July 26 at 12:04 pm
  12. Wojtek says:

    Your website is a great inspiration to my training. I learn a lot of things about MTB training.

    Reply • July 26 at 12:11 pm
  13. bal says:

    I tend to sit and grind out climbs too often and I know how much more I could speed up the climbs if I could crank it out with more speed standing. Would love to try this for the end of season or over the winter months.

    Reply • July 26 at 12:15 pm
  14. Eric R says:

    Have used the DB combos and carry the no gym no problem workout with me when I travel. I have been working on my standup pedaling and getting faster but would love to have some additional training techniques so I can catch up to the fast guys. I tend to blow up quickly when pushing it. Thanks for all work you do on the training programs.

    Reply • July 26 at 12:30 pm
    • bikejames bikejames says:

      Congrats Eric, you’re one of the winners. Just send an email to james@bikejames.com to get on the list to get a free copy of the program when it releases on Thursday.

      Reply • July 29 at 10:07 am
  15. Don says:

    Been using your kettle bell workouts to improve hip hinge and glute strength. Got a rigid single speed this year so I’m forced to stand and climb on most of our local trails.

    Reply • July 26 at 12:51 pm
  16. Anne says:

    The TGU has made a huge difference in my hip strength, as well as reducing hip pain. It’s amazing what you can get from one exercise.

    Thanks!

    Reply • July 26 at 12:52 pm
  17. Kurt says:

    Your message about 30 day of focused training reminds of something I once heard:

    “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
    Bruce Lee

    Reply • July 26 at 12:59 pm
  18. Doug says:

    I tend to sit and pedal more often than I should as it seems like I tire out rapidly while standing. It would be great to learn/train standing properly.

    Reply • July 26 at 1:18 pm
  19. Elisa says:

    One of the best things I ever did for my riding was spin class- three times a week for 2 hours straight. Unfortunately, this didn’t do much to improve my mountain biking skills- just my fitness level. In fact, it was made clear to me that STANDING AND PEDALING was a WASTE OF ENERGY and should be AVOIDED!! Unless you’re overtaking or need a saddle break. So how do I mountain bike? Butt in the seat. Only recently have I begun to recognize the benefits of getting out of the saddle- primarily on obstacles (like the ramp on Pet-e-kes, you know what I’m saying). Teach me oh Master James to slough off the out-dated concept of the saddle-climb!

    Also- the “No Gym No Problem” program has saved my life this summer as I’m home with the little ones…

    Reply • July 26 at 1:23 pm
  20. Shannon Casson says:

    Your kettle bell workout is amazing, not to mention an efficient use of time. But I have to admit I stay seated 90% of the time while riding. I’d be psyched to learn how to get up out of the saddle for more than a few seconds here and there!

    Reply • July 26 at 3:20 pm
  21. Raewyn says:

    Early this year I had a big crash on by bike where I fractured my hip and pelvis, resulting in 6 months off the bike. This last month I have started riding again and to my dismay I found I had lost all standing strength, skills and confidence.
    Luckily for me a stumbled across your site- what a life saver! Following the no gym program and bike position/ cornering tips I have seen MASSIVE improvements in strength, speed and confidence on the bike. I know with this 30 program will be a huge help and will continue to see me improve. The strength and skills I have got from this site has given me the confidence and ambition to aim for the Enduro circuit next year.

    Reply • July 26 at 3:22 pm
    • bikejames bikejames says:

      Congrats Raewyn, you’re one of the winners. Just send an email to james@bikejames.com to get on the list to get a free copy of the program when it releases on Thursday.

      Reply • July 29 at 10:08 am
  22. dennis says:

    climbing sucks standing or sitting but standing pedaling is a whole lot funner (is that a word?) to do. I get a whole lot more power while standing from doing your workouts

    Reply • July 26 at 4:12 pm
  23. Jason says:

    I’ve already got a pretty good base from using three of your other products: TCTR, Dumbells, and TRX. While my standing pedaling is better, I still don’t like to do it if I don’t have to because I feel wasted for a bit after. But the problem is, I want to be able to stand up and shred a hill, or get that extra burst of speed to take a jump I can’t otherwise hit. Your training I know will help me get where I want to be.

    Reply • July 26 at 4:28 pm
  24. Frank says:

    I can vouch for this concept of 30 days on something and you can’t help but see improvement. I am looking forward to reading this as I have chosen to stick with flats as opposed to going clipless on my new ride. I have also enjoyed the no gym no problem workout that I started here recently from James. It is helping already I can tell. Appreciate your efforts!

    Reply • July 26 at 5:27 pm
  25. John says:

    I have used one of James’ training programs before and the difference that has been noticed by, most importantly me, but by all of the others that now have a hard time keeping up, is simply amazing. I continually watch and learn from his videos and posts. Thank you James!

    Reply • July 26 at 9:59 pm
  26. Slow says:

    James got me to buy flat pedals. I m looking forward to the new challenges.

    Reply • July 26 at 11:14 pm
  27. Philip says:

    I really appreciate the work/play that James shares because it inspires me to think differently. Most information is out there to sell you their way, but James get you to think about things on a deeper level that I appreciate. When I started my biking Journey James inspired me to start with flats by getting a good pair of pedals and shoes, all other research said get clips, but James’s advice made the most sense in my heart. I have gained so much confidence with flat pedals and done well in XC races on them and it is so much fun. I have really enjoyed James’s advice on body position and standing pedaling and stand as much as I can for the best Gnar Factor possible. I am into taking care of my body and having fun rather than sacrificing my health for a goal so love what James has to say about mobility as a primary foundation. Thank you for your work.

    Reply • July 27 at 7:55 am
  28. Matt says:

    James,
    I check your blog every week and have the KB program. The KB swing alone has helped every aspect of my life, seriously. No more back pain when riding or holding (or lifting or throwing) my 15 month old son, I have better posture on and off the bike from learning how to hip hinge, and even though my riding time has been cut by 60% since having our son, I am riding faster and stronger then ever just by doing the KB program a few times a week.
    Thanks and keep up the good work. Definitely going to pick up the standing climbing program.
    Cheers,
    Matt

    Reply • July 27 at 10:17 am
  29. Steve D says:

    Hi James,
    I have to say I like the sound of this new program. Only on Thursday night this week I was out for a spin with a big group, I was leading up the trail to a steep kicker, which I can clear maybe 60% of the time. Being in the lead, I did not want to fail on this attempt – and what happened? That’s right, I failed to clear it, and managed to take out another rider trying to pass me when I went to dismount. I stood aside to let the rest of the group pass and followed the last guy up the trail.
    I watched in awe as this guy rode the rest of the climb, standing up out of the saddle and casually chatting to the guy in front of him, while I was sitting, grinding it out and barely able to keep my breathing under control.
    This only reinforced what I already know, I need to do something else in addition to just riding, in order to improve.
    A few months ago I purchased Jame’s MTB Mobility program and have been working at that and seeing results, particularly in eliminating lower back pain.
    My goal now, is to develop the strength and skill to clear this particular kicker 100% of the time. This new standing pedalling program could be just what I need.
    Cheers James, keep up the good work.

    Reply • July 27 at 12:21 pm
  30. Steve Perry says:

    James, I purchased your DB Combos a few years ago. I have returned to it several times to improve my skips, movement and strength. I find your blog extremely helpful as I develop my technical skills. Your standing peddling program looks great and I am excited to grab a copy as this is an area of improvement and my overall endurance needs a boost.

    Thanks for the great programs,
    Steve

    Reply • July 27 at 12:46 pm
  31. Jon Laterveer says:

    I just need help!

    Reply • July 27 at 3:33 pm
  32. MrMeanoMan says:

    As a ‘mature’ rider, I am soaking up all the wisdom I can. Life goes by so quickly and I am paying attention to all the trail riding wisdom you can throw at me. I am currently in the middle of your No Gym program and I am reaping the benefits already. I left my ’10 year younger friend’ in the fire road dust as we returned from a 17 mile ride. He was stunned but left us with something to talk about on the drive home. I have entered a 40 mile mountain bike race coming up the first weekend after Labor Day. I WANT this program that will help my goal to finish and NOT finish last.

    Reply • July 27 at 4:24 pm
    • bikejames bikejames says:

      Congrats MrMeanoMan, you’re one of the winners. Just send an email to james@bikejames.com to get on the list to get a free copy of the program when it releases on Thursday.

      Reply • July 29 at 10:09 am
  33. Wayne Lewis says:

    I’m a singlespeed rider, and have already benefited a lot from the No Gym No Problem bodyweight program. Split squats have made a huge difference to my ability to climb hills while standing. I’m really looking forward to seeing how this new program can add to my training. I’ve got a long endurance race coming up in a couple of months which has a lot of climbing, so I’m going to need every bit of help I can get.

    Thanks for putting these programs together.
    Wayne

    Reply • July 27 at 6:24 pm
  34. Phil says:

    Looking forward to improving standing pedalling as currently I can only maintain it for short periods of time. Cheers

    Reply • July 27 at 7:28 pm
  35. Jim McCullen says:

    James,
    I’ve been through most of your programs, just restarted TCTR, love that one the best. My biggest weakness is definitely climbing, increasing my standing pedal power would definitely help
    Jim

    Reply • July 27 at 9:13 pm
  36. Dave says:

    Your programs and videos have helped me be aware of how body position impacts bike handling and how the exercises translate into motion on the trail. I am less fatigued and cornering better than ever before. And I love riding flats!

    Reply • July 27 at 9:36 pm
  37. Greg Carmichael says:

    I’ve been using your DB Combos for a couple of years now and following your blogs and videos. I’ve shifted over to flats for most of the year, only converting back to clipless for races. I’ve been standing a lot more, mostly due to a change in the mindset of standing vs. sitting. Once I got past the mental issue, standing has become a lot easier. I can’t wait for this new program!

    Reply • July 27 at 10:55 pm
  38. Dennis says:

    James,
    I’m 59 years old and have an aftermarket left knee. I have been riding mountain bikes for a year and seven months. The family went to Moab last September and I was always the tail end charlie. I purchased your no gym no problem workout late last year. I spent the first three months of this year doing a very aggressive cardio workout program. I am now alternating your NGNP workout with the cardio workout. I have made huge strides in my general state of fitness, both cardio and strength. I now find my self standing on uphills more often to increase my speed. This new program could not have arrived at a better time for me.

    Reply • July 27 at 10:55 pm
  39. Jake says:

    James, I’ve been reading your blog for 3 years now and it has totally transformed my training and actually quite frankly my life. Many of these blogs have not only taught me new exercises but really taught me how to approach fixing a problem or getting better at any paticular skill, which transfers to everyday life.

    I used your KettleBell plan to train for BMX racing and within a month of strictly working the plan saw a big improvement in gate start technique. Oh and yeah I ride my mountain bike on flats with my seat slammed too. Who needs a seat when you are carving corners and trying to get backside on every bump and jump you see on the trail?

    Anyways, I look forward to checking out your new program. Love this concept and actually all the concepts you’re bringing over from BJJ. Kinda actually thinking about starting it myself with my 5 year old daughter. Thanks for all the knowledge!

    Reply • July 28 at 7:30 am
    • bikejames bikejames says:

      Congrats Jake, you’re one of the winners. Just send an email to james@bikejames.com to get on the list to get a free copy of the program when it releases on Thursday.

      Reply • July 29 at 10:10 am
  40. Peter Schioler says:

    Hi James
    I have for some time been using the Specialized ESD Program. It has been challenging and as a bonus given some great results. First time I was doing the 3 minutes of standing-grinding-intervals I struggeled alot. By the end of the first week of training this interval I was able stand and grind up the nastiest “walls”, southen Spain could throw at me, with control and a believe in that the “wall” would tire out before I did.
    So if you have designed a program to focus 100% on standing climbing, I think next year will bring lots of riders on singlespeed bikes with big smiles as they doesn’t have to wear their butt out and struggle up and down the riding area’s elevation variation.

    Reply • July 28 at 8:00 am
  41. Carl Daniels says:

    Hey James,
    I just started reading your blog and dabbling in your strength training system and already I have had an improvement, not only in my standing pedaling and climbing but overall process and thinking and I can’t wait to read and watch more. Thanks!

    Reply • July 28 at 7:12 pm
  42. Ignacio Alfaro says:

    Hello, I am interested in the program, I have never worked on a specific standing pedaling training, and I would love to have one ready so I can benefit from your knowledge.

    Reply • July 29 at 7:28 am

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