This episode goes into an overview into how to keep your shoulders healthy and happy.
I also talk about function for them and how this all plays a role into your use of them for the long haul
If you constantly feel like you need to stretch, this episode is for you!
I go over why that is the case and how to help yourself break the cycle to help yourself feel so much better!
This episode is for those that want to improve their endurance on the bike, yet don't have time for specific endurance training rides.
Let me tell you a little secret to make it work to you and have you still enjoy your rides out there!
Let's talk hydration and some basics into why it is important to add in more than just water for your outdoor activities...
Muscle Function, energy stores, efficiency in endurance... all of these are affected by your electrolytes and how you are intaking them or not intaking them.
Joint health and mobility and important factors in how your strength can be applied to your life and sport.
Let's go into what areas need stability and mobility for joints to be healthy and move through their full range of motion
YouTube Videos Referenced in talk
1. Neck - https://youtu.be/cOIiHk_KSU4
2. Upper Back/Posture - https://youtu.be/vxWzYopMdpo
3. Low Back - https://youtu.be/mm0Zr9xuLAc
4. Hips - https://youtu.be/qqGA2ptK96c
5. Ankles - https://youtu.be/-7bU2W0U9Zs
Want to feel the magic happen and your body make changes?
Try to use the power of consistency and routine to gain the strengths you never knew you could actually find!
Check out why and how in this episode
What if your beliefs don't match up to what you want your outcome to be?
How do you go about changing that and then eventually changing your belief and your outcome...
Check it out.
If you are struggling with knowing how to manage your workouts and endurance training into your week while not overloading yourself... check this out
I go over some foundational principles to look at your week and your training load to make the best decisions on where to add in specific training!
Are you setting goals? Is this a harder thing for you to do?
Take a listen into how I'm looking past labor and birth to set goals for the future season of mtn biking.
I go over thought processes and how to make them SMART!
Check it out!
It is March and the seasons are starting to change for many of us.
Let's talk how to adapt your training to best fit this time of year and the sports that you are looking ahead to doing..
Check out this podcast on strengthening, endurance, and mobility changes you need to add in or change.
Changes in strength and movement patterns can change how you train and what your abilities are in a sport.
The Key question... can you still make changes years later?
Check out this podcast on what these 11 ACL Reconstruction patients did to make changes that will dramatically change their future.
In this episode I go over goals and how to tell if you are actually lifting enough weight to make a difference.
This uses Rate of Perceived Exertion and Reps in Reserve as measures as well as how to determine if your subjective feelings are correct.
Check it out!
Let's look at winter and what we can add or subtract to help you change the trajectory of this coming year and the years forward.
I go over strength, mobility, nutrition, and overall health as touch points for this episode
As we look at rest periods, what will give you the best bang for your effort??
- Repetition Performance, Rating of Perceived Discomfort, and Blood Lactate Responses to Different Rest Interval Lengths in Single-Joint and Multijoint Lower-Body Exercise
https://journals.lww.com/nsca-jscr/fulltext/2023/07000/repetition_performance,_rating_of_perceived.2.aspx
We are also going to be having a Workout Challenge Starting in Jan! Come Join and be Ready for it!!
https://theridelife.com/ows-membership/
Let's dive into a part of your core that you might not think about as much.
Your Diaphragm!!
Esp as it relates to supporting your trunk and being used as part of your core in lifting!
YouTube Video:
- https://youtu.be/9qu8Reals30
- https://youtu.be/9ddV9TecEp4
Articles:
- https://www.sciencedirect.com/science/article/pii/S1050641124000610?ref=pdf_download&fr=RR-2&rr=8e51ea44f9b01f34
- https://journals.lww.com/nsca-jscr/abstract/9900/diaphragm_function_in_elite_weightlifters_with_and.589.aspx
How does cross training help your sport and why does it matter to your body?
I go over how your glutes, core, and upper back function to support your body.
Check out my program here:
In this episode you will learn about static stretching and how it plays an integral role in your training even though you might think it to be a little “Outdated.”
The references for the podcast:
Dynamic Warm Up: YouTube Video
Membership:
https://theridelife.com/ride-life-membership/
Articles:
Stretching and Injury Prevention
Why Flexibility Deserves to Be Further Considered as a Standard Component of Physical Fitness: A Narrative Review of Existing Insights from Static Stretching Study Interventions
Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis
https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14006
How does core strength play a role in cycling and lower limb performance?! Well I go over 2 studies that show how the limb is controlled with core strength and the gains or losses that can happen with a strong or weak core.
The Core isn’t just the abdominal muscles it includes a top, front, back, and bottom. A cylinder to be used!
Here are the articles I reference in the podcast
-https://oapub.org/edu/index.php/ejep/article/view/2213/4850
And here is a link to my membership with the challenge coming up this coming week.
- https://theridelife.com/ride-life-membership/
In this episode I talk about a recent research paper that looks at endurance training compared with endurance + strength training in regard to cycling and running a prolonged period and an all out push for 5 min.
Check it out and Welcome back to the podcast!!
Research Article:
https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13149
Other YouTube Videos that Relate to this Topic:
How Many Times Should You Strength Train?
https://youtu.be/95MojUib0A8
How to Build a Strong Back
https://youtu.be/dVqWy1KyMA8
How to Succeed at Home Based Workouts
https://youtu.be/nLp8GW5I4t4
Planning your winter training is key to success.
But! How do you need to look at the different months.
I go over some simple ways to look at your monthly training needs to meet the goals you may have.
I also go over my personal look at the winter and how that might be where you need to start as well. (ps – It is a very base beginner plan)
Check it out!
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About - The Ride Life – Women’s MTN Biking Strength and Endurance Coaching
The Ride Life offers programs to guide women mountain bikers in strength and endurance training to enjoy their ride more and keep their bodies healthy. The programs give specially instructed exercises for different strength levels so you can understand how to use your muscles on the bike gaining not only confidence and trust in your body but strength as well.
Featuring:
Core specific program – Core Crushers –
https://sales.theridelife.com/core-crushers
The Ride Life Team Membership – Full body program – Climb Crushers - https://sales.theridelife.com/team-podcast1
Let’s Stay Connected
Website with more blog and free information - www.theridelife.com
Facebook Group – Mountain Biking Ladies - https://www.facebook.com/groups/mtbladies
Instagram - https://www.instagram.com/the.ride.life.mtb.ladies/
YouTube - https://www.youtube.com/c/TheRideLife