MikeyBikey2000
Well-Known Member
Contrary to popular belief, you do not have to curb your auto erotic activities.
Building up mobility, strength and resilience when in the 50s to notch up the MTB skillset
- Thread starter carvegybe
- Start date
I decided to try the Strength Factory Over 40 program starting a couple of months ago, for similar reasons to the original post. I'm 43, so a little bit younger, but I was increasingly feeling like the decline in my general athleticism was having an impact on my riding. Overall, I've really liked the program so far...it's well organized via an app and straightforward videos of each exercise, an appropriate level of difficulty, and not any more complicated than necessary. I'm happy to elaborate and share more details about my experience with that program, but I really feel like doing "something" is about 90% of the equation and the specifics of the plan and training philosophy is maybe 10%. Find something that generally fits what you're looking for and get started. It's hard to build those habits and get them to stick if you truly dislike that kind of training, but similar to riding I've always found it motivating to see improvements in strength and mobility.
Captain Brainstorm
Well-Known Member
I'm an advocate of old fashioned pushing/pulling exercises to gain strength. Pullups (an amazing exercise you can do anywhere), pulldowns, rows, barbell and dumbbell bench press for upper body, trap bar deads and plyo for legs. Start light, high reps. Good form is very, very important. I'd say its worth the investment to hire someone to show you how to do everything properly. Someone that's a professional AND a MTB'er like @a.s. sounds like the ideal way to go.
rick81721
Lothar
asm
Well-Known Member
For overall mobility and joint strength I would consider looking into FRC (Functional Range Conditioning) and Kinstretch. I've done some of it over the past few years, and the logic behind it seems good.
The person that seems to cover these topics the best currently is BeardTheBestYouCanBe on IG and Youtube.
beardthebestyoucanbe.com
The person that seems to cover these topics the best currently is BeardTheBestYouCanBe on IG and Youtube.
Kinstretch With Beard: Online Mobility Training Membership
Kinstretch with Beard offers an online mobility training membership course designed to improve mobility, strength, and reduce pain. Suitable for all levels, including beginners.
beardthebestyoucanbe.com
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Juggernaut
Master of the Metaphor
Not gonna add too much, all good stuff so far. My only 2c would be… if you’re gonna add weight training, stay the f away from the fixed movement machines. Any exercise that forces you to independently move (dumbbells, kettlebells, cable pulls, etc.) is infinitely better because it causes the stabilizer muscles to work (really f’ing hard). This is imperative to minimize the chances of injuries out on the bike.
a.s.
Mr. Chainring
“Whatever it is you're trying to be better at, do that thing. You're not going to do any 6-8 week program then get on the bike and magically be better. It's just not going to happen and at 50+ it's not going to happen even more.”
I’m sorry @Norm but I strongly disagree. The science clearly shows the opposite of this statement. I guarantee many here would see a marked improvement in their riding if they completed a proper 8-week strength and flexibility program; one designed specifically for them.
Of course, you are correct that one has to commit to a long term (permanent) plan if they want to keep that progress. In my experience, it’s an easier sell when people see results, which they will after 8 weeks of structured work.
The reason people over 50 (over 40 actually) can’t maintain their athletic skill is because they don’t do the necessary work outside of the sport. This includes resistance training, flexibility work, proper rest and nutrition.
Results will be even more noticeable for someone who’s never done any of the above. If they do the proper work off the bike, they will become a stronger rider in their 50s, much more than they were in their 30s.
I’m sorry @Norm but I strongly disagree. The science clearly shows the opposite of this statement. I guarantee many here would see a marked improvement in their riding if they completed a proper 8-week strength and flexibility program; one designed specifically for them.
Of course, you are correct that one has to commit to a long term (permanent) plan if they want to keep that progress. In my experience, it’s an easier sell when people see results, which they will after 8 weeks of structured work.
The reason people over 50 (over 40 actually) can’t maintain their athletic skill is because they don’t do the necessary work outside of the sport. This includes resistance training, flexibility work, proper rest and nutrition.
Results will be even more noticeable for someone who’s never done any of the above. If they do the proper work off the bike, they will become a stronger rider in their 50s, much more than they were in their 30s.
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I don't disagree. But you're also picking 1 sentence out of my whole post to illustrate your point. (Aside: This is sort of a problem in our social media world today, wouldn't you say?) That single statement goes with the overall tenor of the post.
Basically my point with that sentence is this: There's no magic pill.
I also strongly believe that if the solution to your woes is doing something you hate, there's no chance it lasts long-term. This is why most people don't stick with weight training.
JDurk
Well-Known Member
I can relate and agree with this. If you've followed my progress shared in the Biggest Loser thread, after making a major lifestyle change in Jan '22 which included exercise and what/how I ate, I've seen massive improvements in my riding. I'm a much better rider, racer and have seen overall fitness gains that I never imagined. Discipline has kept me going because there's no plan on going back to the old ways.
a.s.
Mr. Chainring
Yes, but your post could be misconstrued as, “Don’t waste your time with anything other than a complete lifestyle change.” I don’t believe that.
Captain Brainstorm
Well-Known Member
As someone in the middle of the age-range in question (50's), I can tell you that some type of weight or resistance training is critical to getting stronger or keeping the strength you have, for more than just riding. I'll go even further and say whatever program you start, you should do it for the rest of your life. Mountain biking requires upper body strength in equal measure to lower body strength, so hitting the weights in some capacity is a necessity if you want to improve. Some days (like yesterday especially), I just don't want to go to the gym, but I go anyway. BTW, I hate going to the gym. Its another monthly expense, everything hurts from years of abuse, and its an hour of picking things up and putting them down. I need to do it though to be able to do all the things I love, especially as I get older, so if an hour of pain and sweat 4 days a week is the cost, its acceptable to me. You have to be honest with what your objectives are and how much work you're willing to put in (as with anything in life), and if significant improvement or better quality of life is one of them, then sometimes you need to do what you hate doing.
don
Well-Known Member
I fucking hated doing pull-ups when I started doing them around 5 years ago. And I still don't like them much until I'm done with them for the night.
I really dislike getting into the cold tub every morning. Or eating broccoli :yuck: Stretching, core exercises and squats really suck too.
The biggest reason people don't stick with weight training (or stretching or eating well) is due to discipline.
Agree. I’m not sure that’s where the OP was coming from.
If someone asks for blueprints to build a yurt I don’t think you send them a manual on concrete pouring or skyscraper design.
Start with a yurt.
rick81721
Lothar
This. Hawking magical 8 week fitness plans is the equivalent to get-rich-quick schemes. You have to find something you like doing consistently to have long-term results. I believe the science shows about 80% of people who start fitness plans drop out.
PS my "plan" is ride 5x a week, one day in the gym for upper body weight training and then 5K on the treadmill. Seems to be working well for years now. And I enjoy all of it.
carvegybe
Well-Known Member
I have been training fitness consistently and VO2max workouts have taught me to get over things that are unpleasant. This is about expanding routine so that I can tackle my MTB skills improvement areas correctly and also to establish a new exercise baseline into 50s and beyond.
pibbles
Well-Known Member
3 sentences. 1 paragraph. 😁
carvegybe
Well-Known Member
I have learned that I dont retain the benefit of gym sessions unless I go to gym at least 2x week. This is has been problematic for setting a routine I can follow consistently given my full time job and already an existing routine based on riding outside and indoors...now I just need to find a way
Start small by doing bodyweight exercises at home. Get a pullup bar and do pushups, pullups, and situps (and/or planks), 3 sets each, 2-3 days a week. Add rings and do inverted rows and dips after a while. Maybe add a kettlebell at some point. You just need to start small enough to make sure you stick with it until it becomes a routine. Some upper body/core strength will definitely help with mountain biking.