MOUNTAIN BIKE FITNESS OVER 40 | The 5-minute, trailhead routine you should do before every ride.Jun 06, 2021
Yesterday we had great weather went riding at a local skate park didn't get hot guess what happens when you don't warm up you
ridetight honestly it ruined my trip I know best it's like I wasted the
rideif I don't spend time warming up some rides. You have to hit it like you have to pin it from the moment you start riding. warm up workout we are going to film so anyone can open it on the phone right before your ride no doubt you will ride better you will have more fun if you warm up before your ride so here we go ok read showed up welcome thank you man this it's your show oh boy hi i'll be there behind the camera if you need me alright when we were in our 20's we rode our
bikes and fixed it and never warm up as we get older the amount of time you need to get ready gets much greater and one one of the best mo The best way to incorporate this into your life is to simply make a
routinebefore each trip.
That's what I do. I am dogmatic about my
routine. I never miss it. I'll show you a 10
minuteroutine that you can add. for your life and the only equipment you have to 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 push movement you can make your own decision it is very helpful to get a pair of handlebars you're riding with and need places to hold the risers huh alex's jeep will be fine i like a low mount for one move and a high mount for two of the other moves you can count reps or go for when i like to go for when i have this timex sports watch which is a timer with a vibration i'm going to set that for a
minuteand i'm going to press go right the first move is a hinge unhinged the rules are like this The knee pivot stays on the half of the foot Look at my knee.
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mountain bike fitness over 40 the 5 minute trailhead routine you should do before every ride...
It does not move. Here for now here we go maybe you hit the ground you'll notice my torso levels out to the right if you do something else with your hands it starts to look less appropriate this is something you can do in a public park here same. a minute is a bit long and you might think you might be thinking right this is hard work I'm breathing hard that's good when you get on your
bikeand it's time to shred you have to be physiologically and mentally ready to shred like this that we're doing this of course you could add load that's a deadlift but it's not necessary for what we're doing we're almost on a minute this move here is what we use to power up a steep hill it was a minute now what we'll do I'm a little looser now we're going to go into a bike position most people can't start in a bike position it's too tight so I'm going to do another minute I'm going to do half with my favorite foot forward notice when i come down here i have an awesome triangle of my knees are next to each other to the right and you'll notice that that left hamstring isn't very flared it's a tight hamstring , so try your best to keep your hips square, remember and visualize to the right that you're going up a ledge you're doing a sweet bunny jump you're powering up a jump you're doing a wheelie drop all these power moves happen right here and as much as you can keep your knees next to each other when you're in this down position ok now i'm going to switch sides and this is loosening up the hamstrings in quite a way okay so you go about 30 seconds on each side so we're two minutes into the heart rate change which is wonderful next up is this ok we're going to start on your with your with your chalk with your foot favorite forward we're going to get to a low hinge and we're going to go to a high hinge this is really hard i teach it now in class most people have a hard time with this so try to keep your torso level with your hips and all your torso moves up and down if your butt moves up six inches your toes
shouldmove up six inches but this is vertical as the vertical movement of your legs and hips drives the pressure and vertical component of the bulges and this is a In fact, the more range you have here, the more powerful you can move in this range.
The smoother you are on the bike, there's no going back, that's just 40 seconds. This is a proper job and hopefully my torso stays fairly level with my hips. it's not easy to do this maybe it starts at home in front of a mirror so you can see this because most of you are going out so there will be a lot of that going on that's not what we want we want stay down that was a minute now switch foot reset your timer like it's a proper job can you hear me breathe here we go and i'm just a touch guy so i'm touching the ground with my fingertips if i can knock my knuckles up to the gro and the lower and higher , the more range you have, the better simple dimple would be nice if you were looking straight ahead instead of down at the ground, you'll notice it all too well, won't you? to rot harder so doing this maneuver with both feet forward just helps build that pattern making it easier to make the switch one day you'll find this incredibly difficult when you start doing this remember to keep your torso level I don't want none of this stay nice and level man that'll wake you up that's some serious work we got the band in a scrub a little bit lower would be nice but ok ok so here we go setting the timer for another minute here we go so ideally for this one we're articulated and as you push with your feet pull with your arms push with your feet pull with your arms and i'm doing my best to stay articulate the fact that matter is how much the harder you pull, the more resistance you have.
The more you go up 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 shred and of course you'll notice that I'm sure it shows. like I'm leaning back and that's just because I'm going against this really heavy band that's okay just try to balance on your feet okay and we're and we're training that more or less
everytime we're pushing with our feet we're pulling with our hands we're doing that pattern and we're getting opposition from our lats and our and our glutes that was a long minute holy cow I'm going to talk just so I have a second to rest and then I'm going to restart the timer.
I'm going to do the same maneuver with the opposite foot forward and so it's a warm up and a workout so before a ride don't kill yourself but definitely turn things on and if you do this over time and you'll start to increase the amount of work you do You will get in shape this way if you are not going to ride that day. Potentially this could be a good workout do a couple of rounds and you're good to go so you're pushing with your feet pulling with your hands hands are width across the bar this here is like charging for a jump low trajectory. pumping kind of a normal jump and just pumping up a sick trail that's a good job the other guys you ride with are going to have to put them on this show because as soon as you get on your bike you can be at full power and they're going to have to pedal lightly for 25 minutes ok that's one row and after each row comes a counter row so for this we're going to use a higher mounting point all the athletes in the world who are serious about what they're doing warm up so here we go this is an anti-row as opposed to a row this is part of what we train for when the body is going down we push when the body is going up we pull and always set the timer here we go good here we go go down , push up, pull, it's like the row is the opposite work pattern to the right 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. Don't worry about how this looks, focus on how it feels, you
shouldhave equal weight on both feet, but imagine at the
trailheadyou have a medium red band and then at home you have a black xl band that knows damn well that was one foot now we're on the opposite foot forward to the right same maneuver hinge as far as you can go down go up push down pull up push down hold push down pull up and see the angle that I'm pushing like like You know from our other videos their bars arc around their feet they can't arc the band but I'm trying to even out the angle as much as I can so this is best practice the more specific the better I this will help you this is a great warm up i'm being mindful of my my shoulder b guys try to keep them together and drop their shoulders don't let them slouch keep them away from their ears oh wow nice to say titanium handlebars it's light I can handle it oh my gosh no kidding I'm Ready to ride guys those four we just mapped straight to the bike Hinge improvements and deranged.
You are better in the technical climbing period. Improvements in the low and high hands. You are better in the descent period. Fila you're better at
everything like those are direct ties to bike kung fu circles because with me it's all about kung fu. doing 30 seconds of circles like this if you tense your arms all the way there's more stress on your core though I think you need to bend your arms so we do that for about three seconds then we'll switch sides so we'll switch sides direction honestly like what i'm showing you is a really efficient full body workout even if you're not a
mountainbiker you could just like you're on a work trip bring your band bring your bar if you want do this in his hotel room wherever he is this is great one round totally cool heat up two or three or kick your ass it will be a proper workout and then we'll do the same thing on the other side lee it's like richard simmons mtb workouts he is able to exercise and talk at the same time i can't 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 hit the like button if you want to see more hit the subscribe button and ring the bell and see you next time enjoy a bike
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