MOUNTAIN BIKE FITNESS OVER 40 | The 5-minute, trailhead routine you should do before every ride.

Yesterday we had great weather I went riding at a local skate park I didn't warm up guess what happens when you don't warm up you

ride

hard it honestly ruined my

ride

I know better it's like I wasted the ride if I don't spend time warming up on some rides you

should

do it as if you would have to fix it from the moment you start riding. We're on our way to meet Lee, who is religious about his warm-ups and workouts and is off to a start. warmup workout we're going to film so anyone can pull it up on their phone right before riding.

There is no doubt that you will ride better. You'll have more fun if you warm up first. your ride so here we go alright Lee showed up welcome thanks man this is your show oh boy hey I'll be there behind the camera if you need me okay when we were 20 we just got on our

bike

s and we set and never. warm up as we get older the amount of time you need to spend on preparation becomes much greater and one of the best and most effective ways to incorporate this into your life is to simply make a

routine

before each trip, that's what I do.

Dogmatic about my

routine

, I never miss it. I'm going to show you a 10-

minute

routine that you can add to your life and the only equipment you

should

have is an exercise band. They come in different weights. I use an extra heavy one. for the pulley movement and I use a medium for the pushing movement, you can make your own decision. It's very helpful to get a pair of handlebars that you ride with and need places to attach the risers. Alex's jeep will be fine. I like a low mount for one movement and a high mount for two of the other movements.

You can count reps or go by time. I like to go by time. I have this Timex sports watch that is a timer with a vibration that I'm going to set. that for a

minute

and I'm going to press, okay, the first movement is a hinge that goes unhinged, the rules go like this, this knee pivot stays in the middle of the foot, look at my knee, it's not going anywhere for now , here we go. maybe you touch the ground you'll notice my torso levels out nicely if you do something else with your hands it starts to look less appropriate this is something you can do in a public park right here a minute is a bit of a long time and you might think you might be thinking well damn this is hard work, I'm breathing hard, that's good when you get on your

bike

and it's time to shred, you have to be physiologically and mentally ready to shred, so we're doing this. of course, adding load, that's a deadlift, but it's not necessary for what we're doing, we're almost a minute in, this movement here is what we use to generate power up a steep hill, a big bunny hop, that It was a minute now what we did.

I'll do it, I'm a little more relaxed now we're going to go into a bicycle pose, most people can't start in a bicycle pose, they're too tight, so I'm going to do another minute, I'm going to do half. With my favorite foot forward, I notice that when I come down here I have an amazing triangle, my knees are side by side, right, and you'll notice that the left hamstring is not super stimulated, it's a tight hamstring . so do your best to keep your hips square remember and visualize well you're climbing a ledge you're doing a sweet bunny hop you're powering off a jump you're doing a wheelie all these power moves happen here and how much you can keep your knees side by side when you're in this down position, okay, now I'm going to switch sides and this is loosening up the hamstrings in a pretty good way, so you spend about 30 seconds on each side. so we're two minutes into the heart rate change, which is wonderful, the next one is like this, okay, we're going to start with your chalk with your favorite foot forward, we're going to go to a low hinge and we're going to go to a high hinge. .

This is really difficult. I teach this in class. Now most people have a hard time with this, so try to keep your torso level with your hips and your entire torso moves up and down if your butt moves up. Six inches, your fingers should move up six inches, but this is vertical, like the vertical movement of your legs and hips that handles the pressure and the vertical component of the punches and this is a fact, the more range you have here, the more powerful you will be able to move. in this range the smoother you are on the bike there's no way around it it's only 40 seconds this is proper work and I expect my torso to stay fairly level with my hips that's good it's not easy such Maybe you start at home in front of a mirror so you can see this because most of you are going to come like this, a lot of that is going to happen, that's not what we want, we want to stay down, that was a minute, now change standing up reset your timer like it's a proper job you can hear me breathing here we go and I'm just a tactile guy so I'm touching the ground with my fingertips if I can touch the ground with my knuckles the lower and the higher the range, the better a simple dimple would be if he were looking forward instead of looking at the ground, you'd notice that too, like that, wouldn't you?

This is to rot rougher, so I'm doing this. Maneuvering with both feet forward only helps build that pattern, making it easier to make the switch, one day you will discover that this is incredibly difficult when you start doing this, remember to keep your torso level, we don't want any of this to become stay nice and level man, that'll wake you up, that's some serious work, we've got the band on a low stand a little lower, that would be nice, but this is good, done, so here we go setting the timer for another minute, here we go , so the ideal for this case is that we have hinges and as you push with your feet you pull with your arms you push with your feet you pull with your arms and I'm doing my best to stay hinged, the fact is that the stronger you are pulling The more resistance you have, the more you're going to be able to deal with the torque, that's fine, but do what you can to stay articulate because we're trying to create movement patterns to grind and of course you'll notice.

I'm sure it looks like I'm leaning back and that's just because I'm opposing this really heavy band, that's okay, just try to keep your balance on your feet and we're and we're getting quite a workout. Every time we pushed with our feet, pulled with our hands, did that pattern and received opposition from our lats and our glutes, that was a sacred cow of a long minute. I'm going to talk just so I can rest for a second and then I'll restart the timer. I'll do the same maneuver with the opposite foot forward and so it's a warm-up and a workout, so before you ride don't kill yourself, but definitely turn. things and if you do this over time and start increasing the amount of work you do you will get fit this way, if you are not riding that day potentially this could be a good workout, do a couple of rounds and you're done, so you push with your feet, you pull with your hands, your hands are bar width, this right here is like loading for a low trajectory jump, pump like a normal jump and just pump a sick trail, it's a good job .

The other guys you ride with are going to have to get them on this program because as soon as you get on your bike you can be at full power and they're going to have to pedal gently for 25 minutes, okay, that's a row and then. each row comes with an anti-oar, so for this we will use a higher mounting point. Every athlete in the world who is serious about what they do warms up, so here we go, this is an anti-rower, the opposite of a rower. this is part of what we train when the body goes down we push when the body goes up we pull and we always set the timer here we go good here we go so down, push up, pull it's like the row is just the right opposite work pattern and I don't know what my body looks like on the outside because I'm stabilizing against this band.

I'm trying to be on a hinge, my body will naturally do what it needs to do to handle the band, but for you internally, don't worry about what this looks like, focus on how it feels, you should have equal weight on both feet, but imagine at the beginning of the trail you have a medium red band and then at home you run a black xl band that You know, okay, that was one foot now we're on the opposite foot, go ahead, same maneuver, hinge as much as you can, lower , go up, push down, pull up, push down, hold up, push down, pull up and see the angle I have.

I'm pushing as you know from our other videos, your bars fall in an arc around your feet, you can't make an arc with the band, but I'm trying to even out the angle as much as I can to make this better. Practice well, the more specific it is, the better it will serve you. This is a great warm-up. I'm being aware of my shoulder blades. I try to keep them together and down. Don't let them slouch. Keep them low. away from your ears oh wow that's good to say titanium handlebars it's light I can handle it oh my god that's no joke I'm ready to ride you guys those four we just mapped directly to the bike you improve by articulating and unhinging you are better at the technical climbing period improvements in the low and high hands you are better at the downhill period better at the anti-row path you are better at

every

thing like those are direct links to the bicycle kung fu circles because with me it's all about kung fu, we don't want stability from your stance, we want stability from your core, so with your feet together set the timer and you're going to do 30 seconds of circles this way, if you tense your arms completely there will be more stress. your core, however, I think you should bend your arms, so we do that for about three seconds, then we'll switch sides to change direction, honestly, what I'm showing you is a really efficient full body workout, even if you don't you're a

mountain

biker you might like it if you're on a work trip bring your band bring your bar if you want do this in your hotel room wherever you are this is great a totally cool round warm up two or three or kick your ass it will be a proper training and then we will do the same on the other side lee is like the richard simmons of mtb workouts, he can exercise and talk at the same time, i cant walk and chew gum at the same time.

I'm inspired. I'm going for a little walk now. I hope you like this video. If you did, hit the like button. If you want to see more, hit the subscribe button and click on that. little bell and see you next time enjoy the bike