Everything to help you ride stronger and better.

Is weight lifting helpful?

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Hi Lee,
I enjoy your bike wisdom on a regular basis. Something has been bothering me lately.

I’m wondering if all the plyometric-type training and weight lifting that mountain bikers are doing is actually doing that much to improve their bike riding skills.

The recent research suggests that lifting weights and doing plyometric exercises (even if they incorporate “bike muscles”) only make you better at lifting weights and better at these specific exercises.

There seems to be no significant carry-over to actual bike riding skills (aside from the obvious cardiovascular fitness and overall increase in strength and muscle mass).

The most relevant training must mimic the speed of movement that a mountain biker would need while blasting down a DH track. This is difficult to do in a gym. Do you agree that the best training is on an actual bike?

Trey

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Learn to shred in Temecula, CA on Dec. 8

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Last weekend’s kung fu session in Temecula was awesome. On Dec. 8, LLB coach Andy Somerville is gonna rock your world.

SOLD OUT

https://www.leelikesbikes.com/andy-somerville

Sweet spot for a 50-year-old XC crusher?

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Lee,

I am sitting down and planning my training program to lead up to the USA Cycling Nationals next year in Super D. I use an online strength program and am anxious to supplement that with your Pump up the Base and then Prepare to Pin it! As I started reading Pump up the Base tonight I am immediately perplexed at the Sweet Spot. Here is why:

I am 50 years old
My max recorded heart rate in competition this year was 187 bpm.
I can maintain a heart rate of 168-172 for an hour (89%-92%of maximum heart rate)…my training rides are very often that intensity…I seldom see numbers in the low 160s.

For example, I won seven cross country races this year pinning it from the line on my heavy all mountain bike and making those XC guys (in a age group younger than me) hurt really badly. I’d push the envelope up close to 95% max heart rate and then settle down into 90% and hold that the entire race for up to 1-1.5 hrs. hitting a 100% max heart rate in a sprint with myself because none was within sight.

Below is a heart rate graph of a race where I was in the “Red” zone for 51 minutes of a 51 minute race. Heart rate range in red is 168-182 bpm)

So, of course I question any gains from working in the Sweet Spot, because to me that puts me in with the group of riders you say don’t work hard enough when they work hard.

My mind is open.

Thanks, Kent

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BMX or MX for MTB?

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Dear Lee,

I would like your opinion on what would help increase ability and eventually speed on a mountain bike. MX or BMX? I wish I had the time and money for both but I’m a poor college kid who spends the majority of the time racing MTB instead of doing homework. Moto would be more expensive but I’m more curious about which would make you a better rider in a quicker amount of time. Or which would make you learn better technique if done properly.

Thanks for your time, I love your books too.
Cheers!
Leif

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Progressing at Progresh

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Yesterday I enjoyed the privilege of being completely terrified yet stepping through a skills progression. It opened my eyes to some new kung fu and gave me a new appreciation for what my clients must experience.

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MTB skills session in Tarrytown, NY on Nov. 3

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Let’s rock a kung fu skills session in the Tarrytown, NY area on Nov. 3.

I’ll be training high school coaches on Saturday and training six lucky rippers on Sunday.

SOLD OUT
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MTB skills session in Temecula, CA on Oct. 19

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Hey all, I’m stoked to announce a kung fu skills session in Temecula, CA on Oct. 19.

The venue is super fun, with tons of challenging terrain. Give yourself the upgrade that lasts forever!

SOLD OUT

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Fabien Barel rides the sine wave of lateral love

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Hi Lee,

I thought this might be a good question for you. In this segment with Fabien I’m wondering if you could shed some light on what Barel is doing different from Tobias at 5:40 – 5:48. In watching some of the pros (Loic, Nico, etc) corner on switchbacks and really tight turns I feel like I see this action a lot. When it’s really slow it’s more like a nose manual, but at speed I’m at a loss to figure it out, other than the fact that they have mad skills.

Thanks in advance!

K.K.

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Sweet left turn at Valmont Bike Park

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The Valmont Bike Park trail crew has been doing great work maintaining and refining the park.

The last left turn on the dual slalom course was tight, inconsistent and flat. Now it’s wider, smoother and steeper.

Check out this video of an early test run. Easy flow!

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Big is so very relative

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The week I finally conquered Valmont Bike Park’s Whale Tail — so STOKED! — the Colorado Freeride Festival went down, and, well, so much for thinking I’m rad.

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Mountain bikers: are you dead below the waist?

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By Andy Somerville

Like any mountain biker with a 50 hour/week desk job, 10 hour/week commute and limited free time on the weekends, my idea of “play” always includes a mountain bike. My free time focus is so narrow that I’ve had the same pair of running shoes for 5 years now. They still look clean and smell pretty fresh. I’ve worn out three pairs of mountain bike shoes in that span. I know I’m not alone among cyclists when I admit that a pick-up game of tennis or frisbee pretty much cripples me for a day or two after.

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Kung fu is kung fu

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As some of you know, I’m working on the grand unified theory of shred.

This week I got the opportunity to work with Reed Whiting, a racer on the Red Bull Crashed Ice Series. I taught him kung fu at Valmont Bike Park on his inline skates, and — well — all of the same principles apply no matter what size wheels you ride.

Check out the radness:

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