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??

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static stretching and how it plays an integral role in your training even though you might think it to be a little “Outdated.”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

https://youtu.be/r5b9FqdV3-w

Membership:

https://theridelife.com/ride-life-membership/ 

Articles:

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

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://journals.lww.com/nsca-jscr/abstract/2007/11000/Relationship_Between_Cycling_Mechanics_and_Core.56.aspx

-https://oapub.org/edu/index.php/ejep/article/view/2213/4850

And here is a link to my membership with the challenge coming

-       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