Pump-hopping up stairs
Many of you have seen the videos of Cody Kaiser and Alex Ryan hopping up the Belgian Steps at the Valmont Bike Park national cyclocross championships.
This technique is rad — and useful:
Everything to help you ride stronger and better.
P2PI week 3 and this stuff works
Today we rocked #3 in a series of 7 indoor classes at the Boulder for Sports Medicine.
These classes are based on the Prepare to Pin It training program.
The results are quick and clear.
Getting my wife from zero to shred
Lee,
First off, I love your stuff and am really enjoying what your books and Pump Up the Base have done to my riding. Now to the question, my wife is a light roadie/triathlete who is willing to step up her game and ride in the woods. I bought her a Specialized Rumor for Christmas, sweet rig, and am pumped to get her in the woods. She has ample fitness, but minimal handling skills. Since her biggest fear is falling and getting hurt, I figured some drills would help give her the much needed confidence to feel more comfortable in the woods. If you only get to pick three drills for a newbie to the woods what would they be? Given you wrote the book, it’s on my bookshelf with your autograph in it, I knew you would be able to hit this one out of the park so my wife can add “single track slayer” and “Riding” with a capital “R” to her list without undue injury.
Cheers,
Gary
(p.s. my favorites are your figure eight drills and slow tight turns that work on track stands)
Enduro clinics: Ride faster, safer, easier
I am proud to offer a series of enduro-focused clinics in partnership with the Big Mountain Enduro series. Ride the raddest race courses — and any trails — more confidently, more safely and faster than ever.
Learn more and sign up: https://www.leelikesbikes.com/pre-season-enduro-clinics
Preparing to Pin It at BCSM
Today was #1 of 7 beat-downs, I mean scientifically designed training opportunities, at the Boulder Center for Sports Medicine.
It was not easy, but it was good.
Riding steep drop-ins safely
Lee,
I realize how busy you are, but if you have a chance to check this out I’d love your feedback. There’s a new roller here at Santos in FL that I tried today. It felt great, was just dropping in slowly to test it out. On the drops I “felt” like my weight was in the right place. I tried to be heavy on the pedals and I could swear my hands were light on the grips.
Yet the picture and video suggest otherwise. If I draw a line up through my bottom bracket, almost all of my body looks to be forward of it. Yikes! So while this “felt” good it looks like it would have not been so good had the drop been longer. So on a steep drop like this what am I supposed to be feeling? Should I be getting back further than I think?
Pin it with Coach Lester Pardoe
This is rad. A seven-week on-bike training program at the Boulder Center for Sports Medicine with Coach Lester Pardoe.
Let’s rock it!
NorCal skills clinics Feb. 28 – March 2
We are rocking kung fu skills clinics at the world famous Soquel Demonstration Forest Feb. 28, March 1 and March 2.
All sessions are sold out! Private sessions are sold out as well.
New! – F6: Six moves to build your foundation
I am super stoked to announce:
F6: Six moves to build your foundation
An off-bike training program to help you:
• Ride with more control and power
• Get stronger in 10-30 minutes per session, with minimal equipment
By Lee McCormack
With Erin Carson : RallySport Health and Fitness, Boulder, CO
Learn more and get your copy >>
• Ebook: $15 for password protected PDF
• Print book: $22 plus shipping
• 8.5×11 inches
• 29 pages with lots of photos
• Demo videos: Password protected on Vimeo
• Mobile friendly: Quick start guide and demo videos look great on phones
Each exercise gets photo treatment plus video demos.
Get your copy! F6: six moves to build your foundation
Three Pump Up the Base workouts in a week?
Lee,
So if weather is just terrible and I am confined to the trainer for days or weeks at a time what would be better…? Stick to two Pump Up the Base workouts a week plus some level 2 time on the trainer or would it be ok to hit PUTB 3 times in a week?
I started lifting again for the first time in 6 months (I am naturally a spinner a.k.a. I am weak) the same time I started PUTB so the first couple of workouts (shoot even walking) were difficult but things are starting to feel better now. Thursday I got to the first B workout where you break it up with different cadences. I think that was easier than sustained effort because my brain (maybe weaker than my legs) was occupied. Did week 3 Day A today, it was pretty good too even though I lifted in the morning. Now if the trails here get dry I can get strong and learn to lay off the brakes on my recently converted single speed! May you have sunny skies and dry trails.
Jeff
Correct heart rate for Pump Up the Base intervals?
Hi Lee !
I am now in week 4 of your awesome Pump Up the Base program. For the last couple of years i’ve got some concern about target heart rates, that gets me confused. I am 46 so my 85% heart rate should be around 148bpm ( 220-46X85/100). But here’s the thing, at this heart rate i can sing “we are the champion” at full volume and i can spin that for days, barely sweating. I’ve followed you guide lines, and shoot for an effort that let me talk only in short sentence, and that bring my heart rate value around 162bpm.Wich is more like what i am used to. That value is around 95% of my maximum HR for my age ! that gets me nervous, am i pushing too hard ? I’ve been ridding for 25 years and feel better than ever, i ain’t no world class athlete but not definitely not your average forty something guy either. Any thoughts ?
regards,
Eric
Enduro MTB Training: Complete training program for shredding
Hey all, I’ve been working with trainer Dee Tidwell of Enduro MTB Training He’s offering a thorough training program for enduro racing (and all-around shredding).
The six-month program costs $99 with a money back guarantee. Might as well check it out: