5 Performance Strategies to Try This Offseason

Nov 3, 2018
by Dee Tidwell  
Yeti Cycles Dave Trumpore
Rider: Nate Hills. Photo: Dave Trumpore

For many the end of another riding season brings tall tales of grandiose drops, corners, massive jumps and epic rides. For some of you it's sharing a cell phone X ray, or a post-surgery story and for almost all of us, we're just plain old tired. As athletes who ride bikes off road, the repetitive nature of our sport is very demanding and it takes its toll no doubt.

I mean, if you think about it, because of the love for our sport, we lose perspective on the many different stressors that are part of the mountain biking experience…
-The obvious... trail influence on the body, the rougher the more demanding
-Type of riding, XC, Enduro, DH. Each category will have different stress impositions on your body
-Body position related to type of bike mostly used in question 2
-Set up of bike - I bet many of you still have bars that are too wide for your physique
-Cockpit set up – seat location, handlebar width and stem width
-Conditioning
-Injury
-Posture
-Lifestyle

I can tell you that the last two mentioned in that list, posture and lifestyle, are probably the most important than any of the others listed. They are the foundation of human performance and vitality and are the ones I'll focus on by sharing five performance strategies you should implement starting now that will help you off-season training and riding next year.

Here’s what you can do about it to help set you up to begin training for next season.

Season Strategy 1- Posture

Research shows, and my colleagues agree, posture is probably one of the single biggest factors to training and riding… it dictates function! If your posture is less than optimal, you will move with compensation because your body has no choice; you learn with compensation, you will perform in compensation. After all, if you can’t maintain postural forces at easy work, how are you supposed manage those forces during hard work?

The result? Substandard training, riding potential and execution.

A real example regarding posture is one the Millennial generation is already having to deal with more than any generation prior, texting neck. Do you think you can text hundreds of times per day with your chin almost tucked to your chest and not think that’s going to affect your breathing, blood flow, nervous system, and muscular system? This idea is crucial for us mountain bikers because we spend so much time in a dysfunctional head position.

After all, where your head and eyes go, your body will follow! Head forward = chest down = pelvis forward = knees backward and visa-versa.

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To fix:
1. Seriously, do the test in the video to learn how to stand up straight, then do it until you master your new posture. It will be hard because it will take your constant attention. A timer that chimes every 15 minutes can help make you aware of your posture throughout the day. You can also try any of the posture reminder apps that exist for all phones as well.
2. See your posture change as the foundation of increasing your on and off bike athleticism for next year and every year for the rest of your life.
3. Get a sit/stand workstation if possible. Many companies are open to the idea and if yours isn’t at the moment, why not head up the quest to change the culture in your workplace?
4. Stop locking out your knees when you are standing. As soon as your knees lock out your pelvis has to move forward, then your thorax has to move backwards, then your head forward.
5. Move your head back onto your shoulders, ear hole over middle of shoulder joint


Strategy 2 - Breathing

We breathe 17-30,000 times per day! But like with anything, how well do you do it? Studies show most people have lost their ability to breathe in a proper order due to insufficient function of their diaphragms.

Why?

Many reasons, including:
-Poor posture
-Tight Thorax aka, rib cage
-Tight Psoas from sitting too much
-Rounded shoulders
-Surgery in abdominal area
-Pregnancy

Try This: Can you get your fingers under your rib cage? If not, begin working from the bottom corner of your ribs to your sternum everyday till you can get your fingers under your rib cage.

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Ok, so instead of going into more of why breathing is dysfunctional, here are three exercises you can do to improve your breathing hygiene.

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Rotation with Side Bend Breathing
Rotation With Side Bend Breathing- Do 10 reps each side


Bridge with block and breathing
Bridge with Block and Breathing- Do 10 breaths in up position


T Spine rotation with breathing
T-Spine Rotation and Breathing- Breathe into upper and lower part of ribcage- 4 breaths per move

Season Strategy 3 - Sleep

Question, how many hours of sleep do you get a night? Based off data from my client base (and matching national average), the average seems to be 5 to 7 hours. Hey guess what?! If that’s your sleep median then your riding is suffering. Our society is under-rested, yet it expects to live life at 100%. It’s like trophy truck off road racing, without coming in for pit stops- no matter how good you are at driving or how powerful your truck is, eventually you will run out of gas.

Sleep is the most important aspect of our pit stop. With too little of it, you don’t stand a chance of living a healthy, vibrant and high performance lifestyle. In fact from a recent study that showed 26 year old men who were sleep deprived for a week found a decrease in overall testosterone of 15%. You don’t think that’ll affect your ability to train and ride?

Try these tips to get your sleep back on track:
1. Take naps. A 20 min power nap during the week or a few on the weekend can do a lot to fill your sleep tank back to full
2. Go to bed earlier
3. You can make up for sleep but you can’t “store up” for sleep
4. No, you can’t sleep too much
5. No TV in the bedroom
6. Try to turn off screens an hour before bed
7. Finish drinking your water for the day around 6pm so it doesn’t contribute to you having to get up and pee in the middle of the night
8. Supplements like Magnesium and Hemp Oil can help


Season Strategy 4 - Hydration

Yosemite Falls Drink Pic


I know you’ve heard it before, but your body is 70% water. ALL of your body processes depend on it. Hormone creation, joint synovial fluid creation, gastrointestinal secretion, cerebral spinal fluid all will suffer if you (like most of the population) live life dehydrated.

A 150-pound adult will lose a little more that a half-gallon of body fluids a day just living, not including training. Heavy training or riding on a hot or humid day can increase this loss to two gallons daily through heavy sweating!

From a training and riding perspective, proper hydration is crucial to:
-Normal muscle function
-Prevention of cramping
-Ability to think clearly which will affect trail focus
-Healthy fascia
-Muscle flexibility
-Joint and spine health and function

Let’s start restoring your normal hydration levels. This is obviously important now, at the end of season, because of all the volume of warm weather riding you’ve participated in the last 6-9 months.
1. Drink half your body weight in ounces each day… sorry, beer doesn’t count!
2. Use a small pinch of high quality sea salt like Himalayan or Celtic in each 12 ounces. Sea salt is nature’s cellular hydration supplement.
3. Drink 12-20 ounces in the morning before breakfast
4. To prevent waking up at night to pee, finish drinking before 7pm.
5. Understand that the “hunger pangs” you get may be a sign of dehydration and not lack of food. Experiment.
6. Realize that if you are a moderate to heavy sweater by nature, you will need to use an electrolyte replacement product AND increase your consumption.


Season Strategy 5 - Clean eating

Look, if you want the most from your riding, you must eat clean. The old adage, "What you put in is what you get out," is true now more than ever. Our "food" in America is filled with animal by products, plastics, metals, cement dust, cardboard, hormones, steroids, glycophosphate, GMO's, and the list goes on and on. When you ingest these "things" your brain literally has no idea what to do with them other than try to destroy them. Sometimes it can get rid of them, and sometimes it stays in your body... arguably, this is where diseases like cancer can begin.

Yes, organic food is a bit more expensive, but of all the things you buy yourself, don't you think your food SHOULD be numero uno? So I challenge you to make the shift toward organic, especially with meats, and fruits and vegetables, and watch to see how much better you feel, ride and live.

This list can be long, but here are a few quick and easy ways to transition to organic:
1. Buy organic
2. Shop the outside of the grocery store where all the "fresh" food is
3. Look for "Non-GMO" labels
4. Shop at farmers markets for locally farmed produce and meats
5. Spend the extra money on "Grass fed and finished" meats
6. Buy "fresh caught" fish, not "farmed"
7. If you can, eat full fat dairy from farms that raises cows from grass, not grain

On another note, supplements can be important for us mountain bikers too. A pinch of high quality sea salt in your water everyday is very beneficial. I also suggest a few other things like Magnesium, BCAA’s, Glutamine, superior quality Fish oils, Vitamin D (10K IU per day) and Hemp oil.

At the end of the day, if you want to train harder, ride better and live life to your fullest, these five strategies will help you across the board. Think of them as your foundation of your "performance pyramid." It's upon this foundation that you build your training, sports, and riding for your off season prep for the 2019 season. Give them a 30-day trial and pay close attention to how your overall well being begins to change and don't forget to correlate those better trail days to these five fundamentals of performance!



I'm Coach Dee, the trainer for team @yeticycles and helped thousands worldwide. I'm 49-years-old, an enduro racer, and just won my second overall season championship as a Masters racer in the Big Mountain Enduro series. For your off-season training needs, Pinkbike readers can download my brand new here program here and automatically get $25 off.


127 Comments

  • + 90
 I beg your pardon, but what's the problem with GMO stuff?
  • + 1
 I guess it's easier to hit the vote down button, then explain your opinion :-)
Pinkbike becomes more and more hardcore into the Holy Western Religion, which leaves little place for doubts.
  • + 6
 @eugen-fried: no religion involved. it’s a choice to do the research because usually if you tell them do this they’ll just keep asking why and continue in ignorance is bliss mantra. maybe he should have just said grow/slaughter your own food instead of paying someone else to do for you but then there would still be people complaining. can’t please anyone.
  • + 24
 www.nytimes.com/2018/10/23/well/eat/can-eating-organic-food-lower-your-cancer-risk.html

Most GMOs exist to be Round Up Ready (many GMO seeds are coated in Round Up before planting) and are continually treated with herbicides that have links to lymphomas in the farmers that use them. The study in the above link finds a reduction in cancers, especially lymphomas, in those that eat organic foods.
  • + 32
 @whambat: "... it was more important for Americans to simply eat more fruits and vegetables, whether the produce is organic or not, if they want to prevent cancer."
  • + 9
 @whambat: Also they make it so the plant dies after it blossomed, so the farmer/gardener has to buy some new seeds/plants every year when in the past it would grow again by itself or by its own seeds.

They're literally going against the most basic process of life to make a profit.

Also I've read several times that today's vegetables contain 50 times less nutrients than the vegetables of a century ago.
I ate country tomatoes from one of those hippy community the other day, best tomatoes I ate in my whole life.

Anyone ever tasted the smell of pesticides ? I was in my car once when the wind blew over the road what a tractor was spreading, it was a disgusting smell of gasoline and ammonia that takes your mouth and nose. I breathed out and spit all I could and oppened my windows wide afterward. It was a couple years ago so hopefully it didn't kill me.
No wonder they're clad in biohazard suite when they're manipulating this shit.

Also the soil is void of any lifeforms. Those are dead soil, there's no organic material in it anymore. So no insects, insectivorous bird populations plummet, etc etc...
  • + 9
 The education level here is alarming. GMO's are being used on thousand + acre farms where they annihilate the vegetation with Roundup and grow vegetables in non-fertile land. Genetically modifying the seeds allows this. NOT HEALTHY. Essential to feeding the world? Probably. Healthy? No!
  • + 12
 @mayha49: Good luck not eating GMO, it's practically everything. It's not about pesticides though man. the genetic part of GMO is pretty strong. It's in the animal feed and the oils everyone uses. Whatever, argue all you want but this is straight up anti-vaxxer BS.
  • + 12
 I agree that eating healthy is important for a healthy lifestyle, but GMOs are not a problem at all. The genetic modification of plants or even animals we consume does not increase cancer risk in humans in any way. Drinking milk from a cow that was fed with GMOs does not alter your cancer risk in any way. The moral side of things is clearly an issue, but the health aspects are not.

@whambat : It might be right that farmers that grow GMOs have an increased risk for lymphomas, but this is likely due to the exposure to the herbicides, which is not transmitted via the plants itself. The weakness of the cited study is that people who cunsume organic food are thought to live a healthier lifestyle in general (less alcohol, less tobacco, less meat, etc), so it is more likely that this contributes to the reduced cancer risk instead of the organic food.
  • + 6
 @whambat: seeds aren't coated in roundup. Roundup only works on living plants, and has no preemergent properties.
  • + 12
 @whambat:Most GMO (genetically modified organisms) do not mostly exist to be round up ready. A small percentage are made for being round up ready, a term used not because they are coated in round up, They are not, But because they have been genetically modified to be able to resist the affects of being sprayed with round up, (my job) so that weeds die but the crop lives. Round up is not proven to be carcinogenic. GMO actually reduces the use of pesticides, because the plant can deter pests without the use of pesticides. We can eat healthier by not eating processed, fatty, and salty food, and consume more fruits and vegetables. We have incredibly safe food here in North america and its important to have the facts, especially about a term like GMO. We wouldn't be able to grow the quality or quantity of food we have today if we couldn't encourage the plants to be more efficient.
  • + 1
 @blackeyed: props lol
  • + 4
 This article had some good information, especially the posture test. However, lots of snake-oil-BS, as well.
  • + 4
 @DUB-DAWG: "Round up is not proven to be carcinogenic."

Monsanto just had to pay almost 300 million because Round up is, in fact, carcinogenic. That was just one lawsuit, they have 8000 more to deal with.

www.usatoday.com/story/news/2018/08/10/jury-orders-monsanto-pay-289-million-cancer-patient-roundup-lawsuit/962297002
  • - 4
flag clink83 (Nov 4, 2018 at 7:45) (Below Threshold)
 @Thustlewhumber: Monsanto had to pay because they convinced a jury that it was scary bad. Scientifically glyphosate is one of the safest and most benign herbicides made, safer than some of the organic pesticides.
  • + 8
 Just going to put it out there, scientific studies do not support the notion of "GMOs are not safe". The National Academy of Sciences did a meta-analysis on this a couple years back: www.sciencemag.org/news/2016/05/once-again-us-expert-panel-says-genetically-engineered-crops-are-safe-eat
  • + 1
 It’s genetically modified food! DUH
  • - 2
 @clink83: Except for the fact that glyphosate is a NEUROTOXIN. There is science, and then there is corporate psuedoprofit science. Most of which comes frim the U.S.
#Fakescience
  • + 3
 @Boardlife69: if you freak out about roundup you better not be eating bbq or drink hot coffee or tea...btw I am/was a scientist, I know what real science is

www.google.com/amp/s/arstechnica.com/science/2018/06/glyphosate-is-safe-but-some-scientists-still-question-how-we-regulate-it/%3famp=1
  • + 1
 @sfrucian: Not eating GMOs is becoming increasingly easy where I live. Vermont passed a law requiring companies to label GMO products. This was superseded by a Federal law, but now 90% of the products in the places I shop have these labels anyway.

I think the issue here in any case is that genetically modifying plants isn't inherently bad... its the intense mono-culture, pesticide use, shady business practices, and other ethical and environmental issues that give people pause.
  • + 1
 Don't forget that Genetic Modification is a process to make an organism. You can't lump it all into "gives cancer" or "saves the world". There is a spectrum.

"In the scope of this document, we can only highlight a few examples to illustrate that the totality of scientific research outcomes in the field of GM crop safety is nuanced; complex; often contradictory or inconclusive; confounded by researchers’ choices, assumptions, and funding sources; and, in general, has raised more questions than it has currently answered."

-https://link.springer.com/article/10.1186/s12302-014-0034-1
  • + 3
 @whambat: GMO foods can be organic.
  • + 1
 Absolutely not a damn thing.
  • + 1
 ..
  • + 1
 @whambat: GMO are not pesticides... to be exact even ‘’ organic food’’ can be GMO as most plant base food has been genetically modified. The best example are bananas. They are not the original state as we bred them to have no seeds. Yet they can be considered organic. I am in accord that pesticides, antibiotics In prevention of diseases and hormones are bad for our health though.
  • + 1
 @whambat: NY Times didn’t complete any study. Why not find a peer reviewed, published study to back up your jargon?
  • + 22
 Interesting until that hippy garbage on organic food and genetically modified foods. Try feeding the world without it.
  • + 1
 Try not being a butthole
  • + 2
 Wake up
  • - 16
flag WAKIdesigns (Nov 3, 2018 at 5:55) (Below Threshold)
 Organic food is cool. Like bacon. I eat it eat it because all I think about is myself and my family. I could not give a damn that it is climate heavy. Few social media whore hippies won’t turn 8000000000 people to eat broccoli sprouts and kale. One has to recognize the limitations of intelligence and the power of momentum of the universe. Wake up. Look into the void. Look deep, deep innnn... I daaaare youuuuu
  • - 9
flag tannerd (Nov 3, 2018 at 6:24) (Below Threshold)
 People do not understand the science behind GM foods and that is why they are scared. When you crossbreed plants that mixes so many genes and creates unpredictable results, but if we tinker with one specific gene then it might kill you.
  • + 0
 I was thinking exactly the same.
  • - 8
flag WAKIdesigns (Nov 3, 2018 at 7:05) (Below Threshold)
 isn’t being awake for eating organic like 10 years old? It had its boom on Facebook around 2008-2010
  • - 7
flag Luniapuanrider (Nov 3, 2018 at 7:15) (Below Threshold)
 We are feeding the world without GMo, and we will continue too because they are just like boost wheel a marketing bullshit for pseudosciencelovers like u. ride ur fkin bike
  • + 12
 @tannerd: cross breading plants to get different fruit or vegetables is one thing. Manipulating a plant in a lab so that the seeds are sterile and can be watered with Round Up daily is completely different.
  • + 5
 The education level here is alarming. GMO's are being used on thousand + acre farms where they annihilate the vegetation with Roundup and grow vegetables in non-fertile land. Generally modifying the seeds allows this. NOT HEALTHY. Essential to feeding the world? Probably. Healthy? No!
  • + 6
 More Brondo
  • + 3
 @thejake: It's good to understand the difference. I remember when the eco-terrorist group Earth Liberation Front burned down the center for horticulture at Univ of WA. They thought the trees in there were GMO's. Turns out they were genetically modified the way it's been done for thousands of years, by cross-breeding. So they wiped out decades of painstaking work and millions of dollars invested to naturally develop trees that ironically would have helped the environment by reducing the need to log native trees. The level of ignorance was astonishing.

www.washington.edu/alumni/columns/sept01/merrill.html
  • + 1
 Totally agree
  • + 15
 The first item starts out stating that "research shows ... posture..." when I am fairly certain that there is zero research that comes remotely close to suggesting even a simple correlation between posture and cycling performance. The rest of the article maintains the theme and continues to perpetuate guru BS that is not backed by science.
  • - 9
flag enduromtbtrainer (Nov 3, 2018 at 14:32) (Below Threshold)
 Sorry, I do not share BS information. I've spent decades studying under the smartest in the world regarding human performance. My message here is if you can't maintain posture in everyday lifestyle, you will be negatively affected at all levels on and off your bike. Human movement is dependent on a strong postural foundation, and when worked on effectively will bring better performance on the bike. Thanks.
  • + 11
 @enduromtbtrainer: So you are saying that you have heard "smart" people say these things are good, so they must be true? Have you even attempted to at least use Google Scholar to begin to determine if any of this is supported by data? As someone who is a certified strength and conditioning specialist and has a PhD in exercise physiology, I can tell you with great confidence that every single item you have written about is either not supported by data or is blatantly BS.

The most BS item is the bit about water. You would know this if you had basic physiologic knowledge. Water retention is transient. If you are hypohydrated, you can become euhydrated in less than an hour. It doesn't take days or weeks. Furthermore, you can even use hypohydrated training to your advantage (greater cardiovascular stress with less or equal mileage). Sure, you don't want to be dehydrated during or before a race, but it may be used as a tool in training.

I challenge you to find a single study that supports any of the suggestions given in the post.
  • + 6
 @enduromtbtrainer: I'm also curious who these super smart people are and if they have been using the "I've heard it so it must be true" method of training.

I can't wait for you to link us to the research you referred to in thr beginning of your article that shows posture training enhances riding performance.
  • + 1
 yeah! ...what he said...
  • + 4
 @enduromtbtrainer: "posture... dictates function" is flat out wrong! It's the other way round, posture is subconscious and determined by motor control. Trying to fix function by "improving posture" is like saying the fix for depression is to just smile. You're putting the cart before the horse.
  • + 3
 @xphysnerd: now I've heard everything. I'm thinking to be dehydrated at any stage in life is not great.
  • + 2
 @DasProfessor: I could actually see that remedy for depression working though..... Smile
  • + 1
 @tigerteeuwen: You are partially correct, smiling (or frowning, sad face, etc) are linked on both a feedback and feedforward basis which is to say when you’re happy you tend to smile and when you smile you can temporarily induce feelings a happiness. But “not smiling” is not a cause of depression it is a symptom. By attacking root causes such as diet, sleep, exercise (ironically what Dee Tidwell talked about in this article), social circle, etc. you are far more likely to have patient’s mood improve than just telling them to smile (if that were the case most psychologists would be out of a job)

I used to depression as an example to highlight that poor posture is a symptom of bad movement patterns, not a cause of it. And while physical therapists can have some success with clients operating like Dee Tidwell does, truly effective therapists use posture as one of many diagnostic criteria to identity faulty motor control and then fix that, with a secondary effect being improved posture.

TL;DR: Function dictates posture
  • + 17
 Season strategy 6: HTFU, charge the lights, and keep on shredding!
  • + 15
 oh boy, better switch from marlboros to american spirit, they may cost more but totally gmo free!
  • + 11
 How to stay fit in the off season.

Option 1: Keep riding your bike.

If the weather really makes that difficult...

Option 2: Do something else that you enjoy to stay active. I backcountry ski, but running, swimming, or Nordic skiing also work to keep the motor tuned.

Everything else is details.
  • + 6
 Add gym work into the mix and you got it!
  • + 9
 Breathing? How anout valsalva manouver.
Training strategy? How bout lift as soon as possible instead of attending at non productive sessions of static stretching? Form for various lifts isn’t developed over night, neither are the numbers on the bar. Squats stretch hamstrings, romanian deadlift stretches lower back. PTs want you to keep doing that complex mumbo jumbo so that you keep coming back to them. They won’t teach you lifts. Because they suck at them. If you can deadlift 2x body weight, squat 1.5BW at 1RM you will not have lower back pain and you will be able touch your toes. I assure you. No arm pump either...
  • - 2
 Nutrition? How about periodization, when to bulk up, when to switch to maintenance, when to go on deficit? How to do deficit? How to adjust these to the “training pyramid” strength > power? Counting calories maybe? Macros? Enough protein? That is complex and nuanced enough. No point in making it more complex with GMOs, sugars, glutens and other stuff that has virtually no meaning for people who actually work out. Who train. If you want toexercise, to higher your pulse, feel a bit stretch pain to feel good sbout yourself. Please do. But that’s pretty poor bang for the buck.
  • - 1
 the overhead press ok too?
  • - 8
flag WAKIdesigns (Nov 3, 2018 at 6:08) (Below Threshold)
 @robdpzero: nooo, you first must spend 3 months developing upper core mobility, otherwise the impingement! Oh the impingement!

Try doing regular squats for a year, get bored, you’ll try overhead squats and front squats. Which you will probably fail at.. You will get motivation to do mobility. Without this experience I have no idea who would do that and why. Oooor go to crossfit and they will tell you to do 20 barbell snatches under 45 seconds. On the first rep it will either fall on your neck and paralyze you, or you will, make an olympic run forward holding the bar over your head until the glass wall or other gym equipment stop you. Or a person. In fact that’s how crossfit coaches should die. Student running at them after failed snatch and dropping the bar on their head.

Anyhoo. Lifts will motivate people to do mobility. Not the other way around. You can actually stretch and do whatever magic you feel like doing in breaks between lifts.
  • + 2
 @WAKIdesigns: until i googled it i’d never heard of that and neither have i had impingement. i don’t do crossfit. anyways remember James Wilson with his mtb strength training systems i wonder if anyone has actually used it.
  • + 0
 @robdpzero: impingement? Oh some holistic coaches say you shouldn’t do pull ups and overhead squats and press because it destroys your shoulders.

I did James Wilsons UMTBW for 6 years. It is good if you have no clue about training and You can’t find yourself in the cesspit of online advice how to train. Which is more than understandable.

I would however strongly recommend going for one of weight lifting programs (linear progression, 5-3-1, whatever rocks your boat as long as your numbers go up and form gets better) first and then buy a BMX racing program to “convert” strength into power. They are masters of generating force from pedalling and hip hinge. It will be hard. Heavy lifts, power lifts and sprints are hard, require skill and focus. Unlike some jumping like a monkey with dumb bells among balance boards only to apend 4h a week on a road bike. But they are least time consuming. Best bang for the buck. Also you need a few years of focused periodized training and nutrition to get lasting results. NOBODY will sell too much of that. Doesn’t sound as attractive as crossfit and spinning.
  • - 6
flag enduromtbtrainer (Nov 3, 2018 at 12:49) (Below Threshold)
 @WAKIdesigns: I'm sure you understand my programs are very well designed and thoughtfully put together at every level. And yes, "multiple years of focused periodization training and nutrition will always yield lasting results," - truthful statement and one I do sell a lot of Smile
  • + 1
 @WAKIdesigns You must have taken some influence from your fellow countryman Martin Berkhan. His strength methodology was and still is groundbreaking in the fitness industry. The best part is, he offers free content on his website leangains.com.

Once daylight savings hits in the Northern Hemisphere is when I will supplement the lack of riding with barbell training. Start 2x a week and work up to 5/6x of strength training. Its not easy, but if you are prudent with correct form and periodization, then strength gains are impossible not to make.
  • - 1
 @loamstone: no not really. Much closer to your home. Sorry to disappoint everyone but I briefly joined the church of Mark Rippetoe. Took what I needed and left. ATM filling my head with Barbell Medicine podcasts. Munching them like warm buns. Jordan Feigenbaum. Also can’t get enough of Strength Untamed andChesbacka Big Grin When I reach Fhour Oh Fhive on 1RM DL I’ll start slowly leaning into plyo and lean body mass. Just plateaud with LP program, getting into 5-3-1. I may try some intensive Russian stuff if I plateau on this one. Then BMX racing sht. Big turbo charged motors can go on low RPM to save fuel, small super efficient motors are good on long routes, consume lots of fuel on hard efforts. With kids and job I have no time for long routes. I don’t care. Acceleration uber alles.
  • + 5
 This article was clearly meant to seem like effective cutting edge info in an attempt to lure people into paying for the author's online training program. Apparently talking about simple training and nutrition methods backed by science and data isn't good enough to sell training plans. Hence the BS about posture, "dysfunctional breathing", some sort of crazy long-term dehydration, and ironically suggesting a host of garbage supplements while simultaneously suggesting eating organic non-gmo food. It's a shame most people will read the post and believe every single word. I sent this post to my buddy who is a sports physical therapist and he legitimately thought the post was a joke.
  • - 1
 @xphysnerd: my only intention with my ramblings was: when will someone finally talk about lifting. With all due respect to your friend, being a PT means little. So does “science” in physio world. How do you think it is possible that dumbest articles in fitness mags always post a link to an actual research? I am going to the gym in the mornings where most people have their physiotherapy there. It is appaling what you can see. All those “carefully” performed isolation exercises. A guy from my work has “discopathy”. Going to the gym almost every damn day. Only to do exercises you see praegnant women do in birthing school. Insane.
  • + 0
 I still can't even get close to touching my toes.
  • + 10
 LOTS of non-scientific opinion in this article, but overall good.
  • + 2
 yeah oversleeping is def possible and not good sleep hygiene son
  • + 8
 I thought there was something a bit off about this article. Then BOOM anti GMO quackery comes up. Because thousands and thousands of scientists hate you....Or something.
  • + 4
 I'm sorry, drink half your body weight in oz... that is 40L/10 gallons. Thats about 5x the recommended amount. You would probably severely harm yourself hypotonicity if you drank that much.

It's also called glyphosate, no glycophosphates by the way. Glycophosphate just means literally sugar and phosphorus, it also isn't a thing, but it is quite a bit different than the herbicide.

Finally: when you ingest things, your brain is usually not your metabolism, who woulda thunk! However there is this thing called the liver. That's actually where most stuff actually gets processed. Your brain doesn't see a molecule and think through what to do. What actually happens is enzymes alter the structures of various things we eat and processes them for excretion. It's actually quite good at what it does. That's not to say we should not eat healthily, but your body is a lot more robust than you realize.

I would generally expect some of the "smartest in the world" to have passed on some of this information.
  • - 1
 Thanks. Half your body weight in ounces... take your BW and divide in two, that's how many ounces is recommended. Yes your liver is part of the process, but your brain controls, monitors and is in charge of the liver. I try to keep things simple in my articles.
  • + 3
 You can sleep too much. The indicator is high REM sleep at the end of the sleep cycle. It isn't helpful imo. Not drinking water in the evening is suspect too, you don't want to be dehydrated at night, if you're camping in low temps it makes it harder to maintain warmth and may also cause you to want to eat later at night.
  • + 1
 Yup. If I sleep too much, more than 9 hours for a few consecutive nights, I don’t feel like I sleep as deeply.
  • + 7
 The last section is unscientific horseshit.
  • + 5
 Your sign maker spelled 'Muhammad' incorrectly.

"Just like Muhammad Ali
They called him Cassius
Watch me bash this beat like a skull"
  • + 7
 Nah. There's a pill for all of these... My doctor says.
  • + 4
 Ask your doctor if Fukitol is right for you*

*Fukitol may cause severe anal bleeding, throat infection and or death.
  • + 2
 Why only on the off season? I work out and eat clean all year round! Obviously not %100 clean, I'll throw in a pizza or some cookies here and there. It's tough at first but if you get into the habit of exercising in the morning before work you still have time to bike in the evenings and on weekends. Before I dreaded the thought of waking up at 4 am, now I look forward to it.
  • + 0
 Oh not just during the off season, all year round agreed!
  • + 2
 Fall is when my season starts. Summer time is almost our off season in Northern California. You got to get up at 6am to ride before it gets too hot. Fall, winter, and spring are amazing for mountain biking.
  • + 1
 OK, so even if you dont believe in any of the grass fed non-GMO stuff the BCAA's are amazing! I've replaced my Red Bull with these and am putting on muscle mass for the first time ever! Vegan's and Body Builders swear by these!
  • + 1
 I love all your advice over the years and use many.. thank you.. Its great you are willing to post these on pinkbike for free.. I am old and slow and drink too much beer.. but try to be consistent with the strength routines in the off season.. I have more miles this year than the previous two years already.. I hope to keep riding mtn bikes into my 80's..
  • + 0
 Thanks Billy! Keep at it, you are smart to get in the gym... don't stop!
  • + 4
 Love the tips. Will be working on these this off season to come back stronger in 2019.
  • + 0
 Let me know how they treat you kevin!
  • + 1
 If “sea salt is nature’s cellular hydration supplement”, what does that make water? What do cells of organisms without access to the sea use for hydration? This article needs proofreading for spelling and grammar errors. Also, it is clearly written by someone who believes everything they hear and doesn’t understand the importance of experimental research.
  • + 1
 10,000 IU of Vitamin D?! Don't do that. Get a blood test, see where your levels are, and take what your doctor recommends. Most people are only going to need 2,000 IU or less per day.
  • + 1
 gmo beverages are my personal targets...no more domestic cheap beer, any domestic wine or big ag bread and chip products. you really cant eliminate all gmo's from yur food w/o being a nazi about it.
the workouts look smart!
  • + 4
 Well said. Great info.
  • + 1
 Why train when you can just buy an E-bike? .......

I just want to ride guys! I don't want to actually make a time commitment to get stronger.
  • + 2
 This is an excellent article packed with helpful info. Thank you, Coach Dee.
  • + 1
 Interesting videos and i noticed links between a couple of yoga moves and physician/sport mobility doc. recommended breathing exercises. You are what you eat ;-)
  • - 1
 Great article. It's amazing how clueless so many people are especially with the food they eat and how much shit is in a "normal" diet! Ditch anything processed, if you can't pronounce an ingredient, it's not meant to be in your body.
  • + 1
 Gotta be very careful with supplements to not reach toxic levels. If your diet already includes enough nutritious food it’s very rare that these benefit at all.
  • + 3
 Hey Dee - how often/what time of day do you recomend CBD?
  • + 0
 I use it 3-5 days per week depending on how i feel.
  • + 3
 As a commercial grower and product developer, you're wasting your time with CBD only. Unless you're in the military or government, actually allergic to THC, or for some other reason are completely barred from ingesting THC, you should consume a 1:1 ration of THC:CBD with a full spectrum array of other cannabinoids to benefit from the full effects of cannabis.

CBD is turning into modern day snake oil
  • + 1
 @Mntneer: There are not enough upvotes in the world for this! Full spectrum! Cannabinoids and Terpenes!
  • + 2
 @Mntneer: What if you don't want to get stoned 3-5 days per week?
  • + 1
 @Agleck7: Most doses (5-10mg) for non-smokers will not have you at the level of "Stoned". Slightly high sure but still completely functional. If you are reaching the "stoned" pointed it is likely due to a higher than average myrcene, I'd avoid mango anything as well if you are worried about this. This terpene is also easily avoidable in most products as well.
  • + 3
 What the hell is an "off-season" ?
  • + 1
 where I live it's usually the time when lifts are closed.
  • + 2
 Good stuff Dee thank you!!
  • + 2
 @enduromtbtrainer what’s the danger of eating gmo veggies?
  • - 1
 Like with most topics, I suggest looking at both sides and coming to your own conclusion. A good source is westonprice.org though.
  • + 2
 This article needs a 50pt #ad written all over it
  • + 3
 Wtf is off season?
  • + 1
 Shame on you Pinkbike for posting this article. The pro-organic nonsense is shocking. Very disappointed.
  • + 1
 Hunting, fishing, farming takes time away for biking! Costco is your best friend!
  • + 1
 A few videos are password protected still.

Always looking forward to the knowledge shared on training. Smile
  • - 1
 No they're good!
  • + 1
 @enduromtbtrainer: my comment was from when the article was originally published. Wink
  • + 2
 With you till clean eating.
  • + 2
 Loltastic article. So basically be healthy.
  • + 1
 What is this “Off season” you speak of?
  • + 1
 The first big rides of the season are always painful.
  • + 1
 "finish drinking before 7pm"

coach, I'm gona need to see your credentials
  • + 1
 Eat meat? Eat diary?
That's the healty advice?
  • + 1
 play hockey.
  • - 1
 What off season? SoCal. I ride all year.
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