MOUNTAIN BIKE FITNESS OVER 40 | The 5-minute, trailhead routine you should do before every ride.
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- Опубліковано 4 лип 2024
- In "Mountain Bike Fitness Over 40" I was inspired by my own stupidity in never warming up and how it ruins some of my rides. Meanwhile Lee from leelikesbike.com is obsessive about his warmups. So I figured why not bottle up some of that fitness magic in a quick trailhead warmup/workout routine that you can do before EVERY ride.
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0:00 HELLO JOY RIDERS!
1:00 WHY WARMUP?
1:27 THE GEAR
2:00 HINGE UNHINGE MOTO STANCE
3:13 HINGE UNHINGE BIKE STANCE
4:27 LOW TO HIGH HINGE
5:37 LOW TO HIGH HINGE (SWITCH FEET)
6:57 HINGE ROW
8:10 HINGE ROW (SWITCH FEET)
9:35 HINGE ANTI-ROW
10:45 HINGE ANTI-ROW (SWITCH FEET)
12:15 KUNG-FU CIRCLES
13:32 KUNG-FU CIRCLES (OTHER SIDE)
14:45 LIKE AND SUBSCRIBE mtb workout
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This is an awesome workout. I can't believe how hard it is right now.
I cut the time in half for a warmup. Even 15 second sets would wake the body up before a ride in a great way!!!
THANK YOU for this! I was just thinking to myself, "how can I get the rip row workout without the machine?"
Richard Simmons of MTB workout! LOL!!!
You know who's over 40 with that one!
Some guy driving past must be thinking “He’s never going to pull that Jeep with the dinky rope....”
Lee's Off-Road Recovery Service!
This is a must do before every ride for any over 40. I've been doing a similar routine before rides and it makes a difference in the quality of the ride for sure. I ride with some younger guys who don't want to wait for me to go through some movement prep. The lesson is to arrive early, get the movement prep done, then go school the young ones. Ha.
Absolutely!
I feel like you and Lee are giving me the keys to the kingdom. Now all I have to do is actually do it...
That’s always the hard part haha
Hahaha. The video is just instructions for making a key. And the doing IS the key!!!
@@JoyOfBike then you have to open the door
I'm surprised no one has asked about that handlebar.
Custom ti bar! Note that the backsweep starts right by the middle of the bar. This was to increase the setback so I could make a slightly-too-long bike fit me better.
I did like your joke about the weight of it ;-)
I thought it was a Hanzo sword...
Whole winter of this + swimming and in the upcoming season you can hop on your bike and ride like winter never happened
I’m all worn out now🤣 Bands really have become an accepted norm, took a while to detach from just women, physical therapy to hulking studs strapping them on to the ends of barbels and squat racks. Truly a gym staple and travel companion. Lee 💪 Flex’n his early adopter and pioneer, glad to see him share his “road” workouts/warm ups that’s been in his quiver for some time now. This channel is building quite a library guys, great stuff! 👊✊
Funny you say that. I had the bands in my basement and I wasn't using them. Moved them to the truck and boom!! Gym at home. Gym in the truck.
I’m 27 and a landscaper but I still firmly believe in getting your muscles and mind warmed up before riding. Even if I’ve been working really hard I still stretch really good but I’ll have to give it a try when I’m not loose from work
Frikin EPIC…Man I got Qi With Lee and now Lee loves bikes. Coming back at 55 and my non riding wife at 45. We all in Lee…And Thanks to Joy of Riding…
This is quickly becoming my favorite MTB channel!
Fantastic! As a 56 year old avid mountain biker, this is just what I needed. Stoked to have found your channel. Thanks 🙏🏽
Heck yeah!
I recently picked up MTB at 57 to add to my exercise routine and spend time with my daughter. This routine is absolutely awesome. Unfortunately there arent any close trails to ride during the week so we have to drive to them on the weekend. This is really helping me to tone up the muscles needed for riding and will use t as a warmup prior to riding. You guys are such a huge help for us older guys trying to stay in the game!
Bought Lee's MTB book years ago and the fact that he's still constantly learning and throwing knowledge at us, I thank you sir. Your hinging technique has improved my flow through singletracks
One set with medium band kicked my ass. Great stuff!
Love these exercises that mimick what you do on the bike. It's a no-brainer that they're going to help but I can't say I ever thought about doing them until I saw this video.
Once again Lee, you biking-fu is all powerful!
Totally agree!
Fascinating. I’m gonna try this today.
Love it this vid comes back up in my feed as we're getting closer to riding season. Lee's energy and teaching style is the best. "The triangle of awesome" !!
Just back from a (55yr old’s) trials session hopping around the rocks in my local forest and tried this warm-up instead of my usual one. Definitely adopting this as my go to warm-up. Way more bounce in my bungee from the off. Even managed a side hop I haven’t managed for a couple of years. Used a tree instead of a jeep - keeping it green😁 Thanks guys, great videos on what matters.
Heck yeah!! Trials is so cool too!
warm up done...ready for my beer
Wonderful warmup! It exposes areas for improvement.
I'm 47 and all your tips with the hinge in relation with pumpin and jumpin really works for me. Huge Kudos to you Brotha:)
Have to say, easily the best instruction vids i’ve watched, i mean “The hinge” need I say more, best in class guys, K Riding through mud and snow in England
Really thankful for these videos! I used to ride in a squat hips forward back arched. Been practicing the hinge and I feel way more stable, dynamic and my back feel great now.
Great to hear!
This is huge - solid warmups and post ride recovery are game-changers for sure, this stuff makes a massive difference on the quality of your ride (and the next ride after that)!
This is awesome. Almost 60 here going to get some banda stars doing every day. Thank you for your great videos
This is like my 8th time watching this and it just gets better the more Implement it into my routine....I had minor knee surgery 9 days ago and I just started back today with PT....stoked. Dr. approved me to start riding again on Saturday and will continue to use your Wisdom Of WarmUp for MTB!
After a certain age, warmdown becomes even more important than warm up!
I'm 45 and I started now mtb. Well actually e-mtb. I've watched a lot other yt channels, yours is the one that offers advice in the most understandable way and with the best explanation of what works and what doesn't, bringing the physics to this explanation. Thumbs up!
Welcome aboard!
"You have to pin it from the minute you start riding" That's going up on my wall. Awesome video! Riding at 56 I've noticed my thighs and glutes are increasing in size and mass, but also tightening A LOT! I also notice I'm having to do a lot of that "soft pedaling" before I "come out swinging" on the trails. I'm throwing a set of bands in the car from now on. And on off days incorporating these exercises in my regular routine. Love your vids guys. Keep up the great work! Cheers, Jeff
WOW! This trailhead warm-up routine is much better than trying to warm up on the bike. There's an added bonus of being able to fully enjoy the features at the beginning of the trail instead of rolling slowly around them for the first 10 minutes. My resistance bands are loops, so I cow-hitch one around a tree.
Since I've committed to a trailhead warm-up routine, I've also committed to a trailhead, post-workout hip mobility routine. Also quite valuable. I wish I had started pre- and post- ride body care routines when I was younger, but back then we didn't have the advantage of motivated and helpful experts making free videos that we can watch on our pocket computers. Thank you, motivated and helpful experts!
thats really a good warm before riding or an workout if you need to be stronger on a bike. thanks for sharing.
Thank you for this, it’s an Awesome warm up!!
This is just great advice presented in a way that is easy to follow. Definitely going into my bag of pre-ride warm up routines. Really digging this channel!
Thanks!
Great video again, amigos! What I particularly like is how "portable" this warmup/workout is ... and how you can tailor the effort level (length of time, band strength, range of motion, etc.) to fit your personal fitness level. Kudos!
I've been cutting the time in half with 30 second reps.
This is exactly what I was looking for; complete newbie, 58y.o. Wonderful! I can compare it to Harb Harold teaching of mountain ski, I was doing similar warmups while in a queue for lift, and after just few weekends to mountains I started doing good parallel turns. Now, I have warmups for mountain bike!!!
And don’t forget “visualization” part, super important.
Thank you for this special video
Boom! Now part of my pre-ride routine. Thanks!
These videos are always worth the wait!
Thanks 🙏
That was an absolute BURNER!!! Thanks guys!
Awesome goal... you are so right in your explanation... First thing First... not easy doest it , but definitely worth it
I’m totally implementing these exercises into my workouts so that when I get to the trail head and do these exercises it’s game on!
I shot this last week and doing these moves has been pretty transformational for my rides. Especially bike park where I can't warm up with the ride uphill. Pin it!!
Really great to see this, thanks from the UK.
Sweet. :)
Our pleasure!
this is GOLD, thank you
Thanks for the video. Perfect timing for a reminder to warm up first before any physical activity. I have always been a hop on and go kind of person mainly because time has been limited. If I have an hour or so to ride that’s what I want to do however at 52 it certainly isn’t the smartest way. The trails have been snow covered so I have been doing road rides right from my house and I have been doing band work as well as 100-200 kettlebell swings before I go. The swings really help with the hinge and works the core like crazy. While on the bike I practice the hinge and going from high to low hinge. It definitely helps and I feel better during and after the ride. Everything feels more aligned and balanced too if that makes sense.
I'm like that too. I don't have Lee's discipline but even a cut down version has been great. Even just the hinging!! Game changer.
Fantastic video as always. Much needed stretches. Thanks a lot guys 👏👏👏
Our pleasure!
"Create movement patterns for shredding" LOVE IT
👍
Great workout- no where near being able to do minute sets but great way to take a break between ZOOM calls. Also great way to see the value of moto-stance as a warmup- I did not appreciate that as much before seeing this video.
More ideas for stretching, warming up, and working out are always welcome. Kudos!
More to come!
Awesome video thanks
Really enjoying your channel. Really informative. I’m reintroducing myself to mtn biking, at 60 now, would be interested in a real live session with Lee.
Thank you for this video! And all of your videos!! I can't always get to the trails like I want to, I plan to implement this daily or multiple times a week to hopefully see results on the trails for when I am there:) Just did my first session and it sure is a good workout
Glad it did the job!!
👍proper warm up.
Super cool, I’ve been doing this warm up every day, since you guys put it out there. Thanks Lee you saved me from going OTB today on a drop, thanks to the anti row (with bands) exercise 🤣🤣🙏🏼🙏🏼
Great!!
Thank you so much for this! I'm inspired to get my arse into gear and WARM UP!
Me too!
I'm a believer!💪
🤩 Love you guys!
Love you back!
I just ordered a set of bands and I'm going to install a couple of mounting points in the basement so I can use this as a morning workout...
Wonderful!
I was thinking the same thing as chiefsilverback. What heights would you suggest for the two mounting points for someone 5’ 9” please?
I really do find this important! Thank you!
Glad it was helpful!
Excellent vid. I've always wondered the correct warm up exercises to do before setting out. Getting older and the old tendons need that bit extra TLC.
I’m 58 soon and do 25 to 27 mile rides with an advanced group. These are my weak areas due to spinal injuries and limited ROM. I do hanging, knee ups ( on ab machine) nightly and push-ups,currently as well as balance board training and stretches. My climbing suffers and I will try to use these warm ups. Thanks
A great video! I love how it shows how to make things work in odd places.
Thanks. Odd places are the best places!! That’s where I’m most comfortable.
@@JoyOfBike it's where all are when we are ready to ride.
I have this guys book, still not read it. Glad I have found this content and thank you for sharing.
Welcome to the channel!!
Nice! Digging Lee and Brian Lopes’ mastering mtb book and I do a variation of these on a bosu ball to up the ante
👍
absolutely fantastic!
Thanks!!!
I swear, with every new video, it’s like you guys are reading my mind. The beginning of most of my rides, immediately start with a climb and I feel like crap until I get warmed up. I was just wondering what would be the best way to get warm and loose other than circling around in the parking lots. I’m gonna start trying this and see how it goes. Thanks for another great video.
Well save me a little trouble and tell me what to make next. :)
At 46 I may have to start doing something before my biking. It's getting to where sometimes my knee will hurt a tad and one time my hip started to hurt a little too after the 13 mile mark. Sucks getting old.
love it!
Like the Gladiator!!
Cool. This will really help my hip hinge technique on my bike.
Hope so!
Very nice! Thanks dudes!
Our pleasure!
heres a 6 day MTB and general strength workout you can do in the gym for anyone who is interested. all you need is a cable machine and a squat rack+ bar, but there are some options for machines
day 1 and 4:
4 sets of 5 squats, go as deep as you can on these squats, the further the faster the gains will come.
straight leg deadlifts/RDL, 3 sets of 12
weighted lunges 3 sets of 16 reps (8 each side). or explosive jumping lunges
leg extensions, one set of 15, one set of 12 and one set of 10. go heavier on the weights each time. or knee jumps
calf raises. 3 sets of 12-16. a lot of our power when we jump and compress and whatever comes from our calves, so use them.
situps, 3 sets of 12, if that's too easy do the same but with hanging knee raises, still too easy? hanging leg raises. still not challenged? see if you can go toes to bar and if that's still a walk in the park go do more reps.
russain twists with weights, do 3 sets of 20-30 (10-15 each side).
jackknife, 3 sets of 12.
opposite elbow to knee bike situps. 3 sets of 12.
day 2 and 5.
bench press, 4 sets of 5.
incline dumbell press. one set of 12, one set of 10 and one set of 8.
chest peck fly, cable or machine. 3 sets of 12
push ups but handlebar version, either get some kind of straight bar and use a busso ball, or make your own propilot handlebar with a extra pair of handlebars and a tennis ball or if you want get an actual propilot. if its too easy add elevation and always be as explosive as possible.
triceps extensions 3 sets of 12
cable pull down. 3 sets of 12
day 3 and 6.
4 sets of 5 deadlifts (conventional if you want to be more bike specific, otherwise do any stance you want if your going for overall strength).
barbell rows, 3 setrs of 12
pull ups, as many as you can, if you cant get above 6 use a little bit of kipping pull ups, and if you cant do that either do negative pull ups
cable rows. 3 sets of 12
biceps hammer curls 3 sets of 12
concentration curls 3 sets of 12
shoulder press 3 sets of 12
fly 3 sets of 12
front raises 3 sets of 12
shrugs 3 sets of 12
this is a 6 day plan that will 100% make you better on the downhill, help prevent injuries, and make you stronger/ a better athlete overall. and if you cant dedicate the 6 days, go do each one only once a week and have a rest day in between each, this way you will always keep your weekends free too if that's important to you.
Omg I just did this work out my legs are like jelly. Keep up the content guys I’m 42 and 6 months ago I felt like all that’s to look forward to know is death after watching your vids I’m back out shredding and coming on heaps and bounds thanks to your vids much love
great video, I really should start warming up before I head out. I'm in Sarajevo, live on a hill, surrounded by hills and Olympic mountains. I get to climb up in matter of minutes where ever I go, which is great because I like XC style and to climb. but I noticed that my legs become heavy real soon and I'm out of breath as I got older. until I break the sweat anyways. never thought to properly warm up before my rides, thinking pedaling will be enough. But I warm up before any other workout and no idea why I haven't done the same for my bike rides. I really need the stuff Lee showed us. Don't have bands at my disposal, but got something like TRX straps, will have to do. but hinge/unhinge workout is awesome! thanks guys for another great and useful video.
Yeah the body weight stuff along would be a great workout and really wake up the legs and hips. The hinge is probably the most important bit. I was in Sarajevo to ski a year after the olympics there. Good times!!
@@JoyOfBike you've been to Sarajevo? That's great. Well, you know from where are some of your followers :)
this is big help
it's almost same with snowboard body position, not difficult for me to understand and drill it.
after seeing your lesson, got lots of inspiration, many many thank ~~~
Cheers!!
howly s..t this exactly what I was looking for on YT a week ago :D
NICE!!
Enjoyed this video. Keep up the unique and interesting content.
Thanks, will do!
Oh man, I just made a diy riprow video with bands for resistance. Its really cool to see Lee porting over, what are effectively, riprow exercises to the trail side, you guys just keep on giving so much to Mountain Biking. Thanks guys, always an education wrapped up in a good time!
OMG. Just checked out your vid. I did the industrial design on the RipRow and made several prototypes trying to employ bands/springs etc. Made two MDF moc ups that Lee flogged to death!! You are my kinda guy!!!
Right on! It's fun watching your process. I went through something like that many years ago. When I met Alex I had a good wooden prototype. He helped make the RipRow what it is today.
You've got skills. I think there is a DIY idea in there. I'd suggest that moving the pivot to as close to BB placement is KEY to the the right muscle patterning. The patterning is WAY more important than the resistance so the bands are probably okay.
So I would humbly suggest a full deck for safety and moving the pivot back and boom super cool project for folks with some skills. Maybe we can send you one to get some measurements off of it? Getting the rocker accurate etc. You can DM me on Insta!
You did not have a wooden prototype!!! You had that metal thing. I put the rockers on that. But it was super long pretty skinny and too sketch so i made wider rockers and then I made the full size platform and tried the bands and springs etc until we got the shocks on. Makes me think the home made version might be better longer. If bands are the resistance more length works better.
@@JoyOfBike Oh shoot, you're right. I had that heavy steel thing.
Finally a good pre-ride workout
I've been doing 30 second reps and I'm getting plenty warm!!!
People would be so disappointed in my riding if they saw me do this beforehand.
Good stuff.
I drove 2 hours to my riding spot. Got out the car and did this workout. Got back in the car and drove home.
As seen on youtube. And it works. I'm 70 and out of the gate if I do this I am on it versus people 30 or 40 years younger than I am who are still warming up
Heck yeah brother. Inspired!!
Alex, It looked like not warming up and getting sore after really bummed you out man. I know the feeling, as we look so forward to having a great ride and then due to not being stretched and muscles warm or supple enough, we pull or even tear something on a trick or a ride that would normally be a piece of cake for us. And then for the duration of the injury we're kicking ourselves about it.
Yeah. I was kinda angry at myself and it made me want to make this. I feel better now. : )
Going to start doing this at home. Just riding around the neighborhood with my kids last weekend I felt old. And I didn't lounge all winter, either. Not sure my GTI will allow for a high mount. May need to borrow the Rubicon.
I'll leave the keys over the visor.
this is freakin awesome. I am gonna do this right now
Let us know how it goes!!!
Not warming up is bad? Oh yes, went down to my local pump track to try it out for the first time today. As it was my first time I was feeling my way around Went slow and easy to get a feel for it. A guy turned up, a way better rider than me. First run, stacked it. Went in hard and fast, popped out of a roller, lost balance and spread himself over a table top. Thankfully he was ok. Laughed it off, dusted himself down, and started again. Though not quite so aggressively.
thank you great stuff!
Glad you enjoyed it!
Now that I am almost 62 years young will I listen to Lee and warm up before our rides...Ummmmm
I've started doing it. It's a wild feeling to to be THAT ready at the beginning of a ride!
It's true. Lee does this routine before every ride, but sometimes it includes a 70lb pry bar, LoL! I've seen how it transforms his power, especially on that morning ride... Killer video fellas. And men, if you are worried about the optics, just mount the bands to a tough as nails jeep like Alex's!
😂
Real men don't care about "the optics".
Great video! This is the best training workout you can do. What are the weights of those bands? Just want to get an idea of what I need to get. Thanks!
Man I love this series, and a big fan of Lee’s. Alex you are pretty rad as well haha
You’re cool too!
@@JoyOfBike haha for a guy who lives in a van and takes pics of cars for a living
@@NotStockPhoto A guy who lives in a SICK van and takes SICK pics!
Thanks man I just get lucky to do what I love, and take a way better bike than I deserve with me........ oh and a RipRow haha
@@NotStockPhoto Yes!!! But I meant in a more fundamental way. You’re human. You’re being positive. That’s more than enough right there!
I warm up by riding, I just start in the parking lot and maybe a road but I just ride. As I get moving and getting the heart pumping I start doing wheelies or bunny hops. As I get the body working I go out on the easy trails and work my way back into my speed / pace, once I get my body warmed up I do some stretching. I don’t like stretching cold muscles. I think your routine is a great suggestion but I think everyone different and will need to learn what works best for them, I just recently found your channel and really enjoy your teaching method and tips
Getting back into MTB at 60 after 25 yrs out of the saddle and you guys deliver the goods . Thanks for the excellent content.
This is exactly what happened to me after a long time not hittin the trails. I was captain sailboat 100% 😂
I think this is great advice - I just wouldn't do strength training like this before a ride. Maybe a a few to remind your muscles and body of proper hinge movement, but there's a lot of muscle tearing in a routine like this. A few stretches and five minutes of spinning might be a better option before a ride. These exercises will help you for subsequent rides, but at the expense of the one you are doing today. I'd save this routine for after the ride in the evening while youtube doom-viewing.
Not a bad idea. If you use it as a workout you may want to do three cycles. Lee did it two times in a row because we were filming so it started to look like a workout but for him this is a warmup. he's in hammer shape. For me I do 30 sec reps version. 15 seconds per set will be enough for some people.
The difference between a warmup and a beatdown has a lot to do with what you're used to doing. Compared to the 24-minute RipRow workouts we do 3X a week, this is mellow. Yes, I'm working hard! But that's the point. When I get on the bike it's Game On.
Start way easy and add time/effort as you're ready.
I love how you almost said chocolate foot instead of favorite foot. I still call my dominant foot my chocolate foot. Just like in kindergarten. 😃
I'm a recent subscriber to your channel, I'm looking forward to these warm up routines I'm 55 years young and 5'-9".. lol. I'm setting up some contact points on my shed wall and would like to know what would be the optimum heights for the bands low and high points. Thank you for time.
I'm approaching the 40yr mark in a couple of months and I dislike the gym as I'm a little weird about my body. This routine for riding looks like something I'm willing to give a go from the comfort of my home and on a quite trailhead. Thanks guys. 🚵♂️🖖
You got this!
People go to a gym to improve themselves, not to look at your body.
I'm good on that