Seriously note. I’m a couch potato cause of mental issues that compounded into physical issues. I started walking a year ago and went from 30 minutes to walk a city block, to now I walk just over an hour and go 5 kms. I tried Flo’s workout but only managed to complete the circuit once. With fair “I’m dead” breaks between a couple of the exercises. And the next day (today) I am so damned sore, so I am glad I stopped after finishing it once and not having tried it 6-10 times like she does. Gonna try and complete this circuit once a day for a week then take a rest day and maybe next week try to do it a second time. Hopefully by end of summer I can accomplish multiple runs through all the exercises. Edit: almost 3 weeks later, and I can accomplish the circuit flo talked about 3 times before I feel like I’m gonna throw up or too weak to continue. Hopefully it translates when I get out and ride 😅
I’ve lifted for years. During that time, I’ve always neglected my mobility. I suffer from anterior pelvic tilt and it causes issues with my lower back. My biggest goal for this off season is to add lots of mobility work in. I want to strengthen my core and reduce the tightness in my hip flexors and hamstrings. I’ll be 35 this year, I’m finding I can no longer ignore mobility work if I want to function at a high level without pain and injury.
Try some kettlebell workouts, they go a long way for explosive movement based exercises as well are amazing for core stability. Can’t recommend it enough! Check out “Enter the kettlebell” - Pavel Tsatsouline
This was a great episode! I loved Flo’s HIIT style workout ! AND combining the strength moves of the Cruz brothers and Gracie H into a strength session makes two great workouts per week! Thanks Christina!
11:20 Man does that ring a bell for me. Built a super good strength on the bike over a year, pretty much riding every day, but not really doing any other sports beside it. And I do have a desk-job as a software dev, so I spend most of my day in a chair, or standing-desk, but even that doesn't really help to balance things out if you just stay stationary. One year of doing that and I got hit with major sudden lower back pain which pretty much took me out of commission within hours for 1.5 years now. I was still able to ride a bicycle after the first half year, but not without major discomfort and/or increased pain after the fact which basically took out the training effect because I couldn't push myself anymore. Still fighting the lower back pain, but I have days now where it's almost gone. And I have learned a valuable lesson about doing stretches religiously and doing workouts, that balance out the muscles that are trained while bicycling, which are definitely needed for healthy posture and stability.
The band for the deadlift also increases the resistance the further you extend, which provides that extra challenge in your strongest part of the range. Great addition! Thank you to the pros sharing these exercises to get ready for the season.
For real deadlift is one of the worst workouts for sports performance it's only good for "Gym Goers". There are better alternatives for deadlift for mtb specific exercises.
@@borasiman648 For a DH racer, a solid gate start can shave seconds off your time. The movement where you drive forward, pull on the handlebars while extending your legs is very similar to a deadlift. I didn't realize this until I started deadlifting and using BMX gate start technique.
Great Video, I race enduro 40 master class in AZ and the Southwest. I’m always looking to improve so learning what pros work on is very interesting. keep it up, thanks!
Navy Seal burpees are a great mobility exercise. Add some pull-up work and you could be fine with just those two exercises. I like to set a timer for 10 minutes, do a rep of a Navy Seal burpee, then jog in place for 10 seconds, then do the next burpee rep and repeat. If you don’t know how to do that style of burpee, look it up. After the 10 minutes are up rest for 3-5 minutes and repeat. Add in some pull-up work to balance things out.
I started lifting hard this winter. Core of the program has been squats, bench and deadlift. Still not done but have reached 135 bench, 205 squat and 265 deadlift at 125 lbs BW. I feel better than ever, hoping it translates to the bike in the spring...
Nice. I have been doing 4 days with a trainer in the gym, and 6 or 7 on the kicker. Since the end of Nov. Curious about what kind of watts for enduro. Off the line and in the middle of the track one ought to have in the tank. When spring hits I can add the ebike for base and the regular rides also. Idk how much more I should try to do.
@@mrwhips1947 I do day 1. chest+front delts+triceps, day 2. back+rear delts+biceps, day 3. legs+side delts. Every workout is about an hour, about 20-30 sets, 8-20 reps per set.
@pinkbike This is not good content. I have been a strength coach for collegiate,professional, and military special operations programs for a long time. I appreciate the attempt and I completely applaud the disclaimer about not being certified professionals. These athletes you interviewed are far better mountainbikers than I will ever be, but .... I have my strengths too......Here are my thoughts on your video in more detail. 1. The "clean and jerk combo" was a power clean, a roll out and some pushups. Ther jerk portion is an overhead movement and was not included. Further, the weighted vest adds no value to a power clean and should never be worn during olympic weightlifting movements, both the classic lifts and their many variations. 2. A power clean works a lot more than glutes and hamstrings. This comment is mostly for the peanut gallery because I cant fault the athlete for providing this information. 3.Squats and bent over row are great. To clarify... squats help develop strength, not power. Strength is a major factor in power but that biomotor ability is not being trained with this exercise unless there is a jump included. There is a criteria for adding loaded jumps into a program but that's too much for this comment section. 4. At 5:21 of the video, the athlete describes the set up for the bent over row as a position similar to an RDL. Really wish the RDL exercise was added in because it an important movement pattern (hinge) and is a great hamstring strength builder. 5. Flo is a great rider but the tricep dips are terrible for the shoulder. When the the upper arm (humerus bone) travels backward behind the body in this exercise, the head of the bone glides forward in the joint. If repeated often enough and with enough intensity the result is anterior instability and the athlete will be more susceptible to a dislocation from falling on an outstretch arm. Lastly, if you would like to discuss adding better strength and conditioning content, I am sure we could work something out.
Isolated workouts are far more effective than doing multiple/Burpie style exercise. Yes, Calisthenics are great for range of motion but not endurance. You're probably better off riding DJ or BMX indoor in the winter as your range of motion exercise since it is what you're trying to accomplish. Just and opinion from someone who used to lift more than bike in the past
Anyone can deadlift. Just choose an appropriate weight to lift. Accordingly mountain biking will be more stressful to the body to a "geezer" than static weight. So a regular biker can lift weight.
@@trailheadph Not everyone can deadlift. Folks post 50+ who had careers in nursing, railroads... basically any hard, physical labor are DONE. Any free weight work is dangerous to their backs, knees... everywhere. Which is why there are exercises that CAN be done like resistant bands.
![It’s Awkward, but the “Torso+2Tire” Technique Guarantees You Gap Jumps [Without Crashing] - 4K](http://i.ytimg.com/vi/4eEG9n0XNgc/mqdefault.jpg)
![It’s Awkward, but the “Torso+2Tire” Technique Guarantees You Gap Jumps [Without Crashing] - 4K](/img/tr.png)
So awesome to see Flo again!!!
Everybody had tips but, Flo's workout is crushing!
Seriously note. I’m a couch potato cause of mental issues that compounded into physical issues. I started walking a year ago and went from 30 minutes to walk a city block, to now I walk just over an hour and go 5 kms. I tried Flo’s workout but only managed to complete the circuit once. With fair “I’m dead” breaks between a couple of the exercises. And the next day (today) I am so damned sore, so I am glad I stopped after finishing it once and not having tried it 6-10 times like she does. Gonna try and complete this circuit once a day for a week then take a rest day and maybe next week try to do it a second time. Hopefully by end of summer I can accomplish multiple runs through all the exercises.
Edit: almost 3 weeks later, and I can accomplish the circuit flo talked about 3 times before I feel like I’m gonna throw up or too weak to continue. Hopefully it translates when I get out and ride 😅
I’ve lifted for years. During that time, I’ve always neglected my mobility. I suffer from anterior pelvic tilt and it causes issues with my lower back.
My biggest goal for this off season is to add lots of mobility work in. I want to strengthen my core and reduce the tightness in my hip flexors and hamstrings.
I’ll be 35 this year, I’m finding I can no longer ignore mobility work if I want to function at a high level without pain and injury.
Fact! When I don't do the mobility work on top of the strength, it really shows -Christina
Try some kettlebell workouts, they go a long way for explosive movement based exercises as well are amazing for core stability. Can’t recommend it enough!
Check out “Enter the kettlebell” - Pavel Tsatsouline
37 here, and ditto. Mobility and functional strength is all I do at the gym anymore.
Jefferson curls keeps me flexible and strong in the hips.
Lol I was literally wondering if Christina was still around and then I noticed I'd missed a video with her this same week. Glad to see her again 👌👌
Awesome video! Question... have you ever used Next Level Diet? I got a custom high-protein meal plan from them and it's really working!
Cruz bros know their strength training well, good form and knowledge, they will go far in racing.
This was a great episode! I loved Flo’s HIIT style workout ! AND combining the strength moves of the Cruz brothers and Gracie H into a strength session makes two great workouts per week! Thanks Christina!
11:20 Man does that ring a bell for me.
Built a super good strength on the bike over a year, pretty much riding every day, but not really doing any other sports beside it. And I do have a desk-job as a software dev, so I spend most of my day in a chair, or standing-desk, but even that doesn't really help to balance things out if you just stay stationary.
One year of doing that and I got hit with major sudden lower back pain which pretty much took me out of commission within hours for 1.5 years now. I was still able to ride a bicycle after the first half year, but not without major discomfort and/or increased pain after the fact which basically took out the training effect because I couldn't push myself anymore.
Still fighting the lower back pain, but I have days now where it's almost gone. And I have learned a valuable lesson about doing stretches religiously and doing workouts, that balance out the muscles that are trained while bicycling, which are definitely needed for healthy posture and stability.
I like the look of Flo’s workout, no weights needed and it looks like it would be good for core strength.
Nice Job! Definitely some good moves.
The band for the deadlift also increases the resistance the further you extend, which provides that extra challenge in your strongest part of the range. Great addition!
Thank you to the pros sharing these exercises to get ready for the season.
For real deadlift is one of the worst workouts for sports performance it's only good for "Gym Goers". There are better alternatives for deadlift for mtb specific exercises.
@@borasiman648 What a shit take
@@borasiman648 For a DH racer, a solid gate start can shave seconds off your time. The movement where you drive forward, pull on the handlebars while extending your legs is very similar to a deadlift. I didn't realize this until I started deadlifting and using BMX gate start technique.
Great Video, I race enduro 40 master class in AZ and the Southwest. I’m always looking to improve so learning what pros work on is very interesting. keep it up, thanks!
Perfect timing.... The winter weather is getting me down and need some inspiration
I'm definitely showing this video to my trainer! Thank you
Excellent! Thanks!
Kettlbells can be used for the clean, jerk, deadlift, row, lunges, etc too. All great exercises for mtb 👍
KBs for the win!
Grip them KB's inverted for added GRIP strength! Got that tip from A.Gwin
Yay flo! Also, damn Christina’s arms are jacked. Good inspiration PB!
Navy Seal burpees are a great mobility exercise. Add some pull-up work and you could be fine with just those two exercises. I like to set a timer for 10 minutes, do a rep of a Navy Seal burpee, then jog in place for 10 seconds, then do the next burpee rep and repeat. If you don’t know how to do that style of burpee, look it up. After the 10 minutes are up rest for 3-5 minutes and repeat. Add in some pull-up work to balance things out.
This is great. I'm totally going to start doing Flo's routine.
My favorite winter workout consists of carrying lumber and squeezing into tight spaces with a hammer! Good to see Christina.
That's me!!! 'm in the Southern Hemisphere. Loads of sun and hot. Hope you guys are well
Great to see Flo.
I started lifting hard this winter. Core of the program has been squats, bench and deadlift. Still not done but have reached 135 bench, 205 squat and 265 deadlift at 125 lbs BW. I feel better than ever, hoping it translates to the bike in the spring...
Go Flo!🎉❤
Shout out to Flos workout. Something that anyone can do at home.
No sun in Auckland 😂😂
Floooooo! 🙌
Love you too, Tina. 😘
Awesome 🔥🔥
Nice. I have been doing 4 days with a trainer in the gym, and 6 or 7 on the kicker. Since the end of Nov. Curious about what kind of watts for enduro. Off the line and in the middle of the track one ought to have in the tank. When spring hits I can add the ebike for base and the regular rides also. Idk how much more I should try to do.
Here in the south we have overhelming heat, unforgiving sun and dry, dusty tracks... no joy at all.
Que grande Flo!!!
very intresting
squats for watts!
P90x is a fantastic program for mtb
I dunno, I just go to gym 3 times per week and work every muscle in my body.
U could try push pull legs, so one dat pull with arms, other push, then one legs. You can then train 4-6 days a week
@@mrwhips1947 I do day 1. chest+front delts+triceps, day 2. back+rear delts+biceps, day 3. legs+side delts. Every workout is about an hour, about 20-30 sets, 8-20 reps per set.
U canot go over morganne charre workout
I'll have to check that one out for sure then! -Christina
Did they forget to add in video? Because there is no jerk at all just a clean for the first workout.
He didn't actually do the jerk part, just the clean to front squat -Christina
@@pinkbike ahh ok, I thought I was going crazy for a second
@pinkbike This is not good content. I have been a strength coach for collegiate,professional, and military special operations programs for a long time. I appreciate the attempt and I completely applaud the disclaimer about not being certified professionals. These athletes you interviewed are far better mountainbikers than I will ever be, but .... I have my strengths too......Here are my thoughts on your video in more detail.
1. The "clean and jerk combo" was a power clean, a roll out and some pushups. Ther jerk portion is an overhead movement and was not included. Further, the weighted vest adds no value to a power clean and should never be worn during olympic weightlifting movements, both the classic lifts and their many variations.
2. A power clean works a lot more than glutes and hamstrings. This comment is mostly for the peanut gallery because I cant fault the athlete for providing this information.
3.Squats and bent over row are great. To clarify... squats help develop strength, not power. Strength is a major factor in power but that biomotor ability is not being trained with this exercise unless there is a jump included. There is a criteria for adding loaded jumps into a program but that's too much for this comment section.
4. At 5:21 of the video, the athlete describes the set up for the bent over row as a position similar to an RDL. Really wish the RDL exercise was added in because it an important movement pattern (hinge) and is a great hamstring strength builder.
5. Flo is a great rider but the tricep dips are terrible for the shoulder. When the the upper arm (humerus bone) travels backward behind the body in this exercise, the head of the bone glides forward in the joint. If repeated often enough and with enough intensity the result is anterior instability and the athlete will be more susceptible to a dislocation from falling on an outstretch arm.
Lastly, if you would like to discuss adding better strength and conditioning content, I am sure we could work something out.
We're here for the views 😂
Wena Flooooooooooooooooooo!
Why does it need to work out if it races E-Bikes
Isolated workouts are far more effective than doing multiple/Burpie style exercise. Yes, Calisthenics are great for range of motion but not endurance. You're probably better off riding DJ or BMX indoor in the winter as your range of motion exercise since it is what you're trying to accomplish. Just and opinion from someone who used to lift more than bike in the past
Lol
Yes first! 2 points to no lifer
leave the gym nonsense and work only with your body and your body weight. you won't regret it in the future.😎👍
Can't really overload your lower body with bodyweight...
How about a video on winter workouts for regular bikers? "Dead lift"... yeah... geezer does that and he'll be in the ER.
Anyone can deadlift. Just choose an appropriate weight to lift. Accordingly mountain biking will be more stressful to the body to a "geezer" than static weight. So a regular biker can lift weight.
Flo shared a really great body weight circuit in this video that requires minimal equipment! -Christina
@@pinkbike indeed. Her routine is very simple and effective. I would personally add a box jump to the mix to compliment explosiveness and balance.
The deadlifts were probably easier than flo’s workout. I usually only get 3-4 rounds.😅
@@trailheadph Not everyone can deadlift. Folks post 50+ who had careers in nursing, railroads... basically any hard, physical labor are DONE. Any free weight work is dangerous to their backs, knees... everywhere. Which is why there are exercises that CAN be done like resistant bands.