Bikejames Podcast



The Podcast for the MTB Strength Training System, the world's original and best strength and conditioning system designed exclusively for mountain bikers.


  • Better Braking for Faster Riding - Interview With Brake Ace Creator Matt Miller

    28/06/2021 Duración: 01h45s

    In this podcast I interview the creator of the Brake Ace system Matt Miller. Matt is the only person I know who literally has a Ph.D. in mountain biking and during his research for his doctorate he gained some really interesting insights into what it takes to be a faster rider. While the main topic we cover is how focusing on your braking efficiency can be the missing link for a lot of riders, we also cover a lot of other topics that can help you improve. You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ You can find out more about Matt at, the Brake Ace system and check out his podcast at BTW, there are a couple of spots where I lost my train of thought while I was on a tangent based on some interesting stuff Matt talked about. I was going to edit them out but then I realized that it

  • Mountain Bike Injury Study - What We Can Lean From The Stats

    21/06/2021 Duración: 54min

    In this podcast I review the findings of a 2017 study on mountain biking injuries and give you my recommendations based on them for avoiding the most common injury patterns. You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ Some people look at injury studies like this with a fatalistic approach of “that’s just how it is and there is nothing we can do to significantly change things”. I look at them and say “if people are getting hurt at a higher than normal rate, is there something we are doing wrong that is leading to it”? Running Shoes is a good example of this - small changes to the status quo vs. a paradigm shift in how we look at running. Is the industry getting it all wrong with the equipment and techniques we promote along with how we promote mountain biking to new riders? Here are my big takeaways from the study linked to below: https://journal

  • Are You Ready For The Unexpected? - Interview with Wilderness Survival Expert Kevin Estela

    14/06/2021 Duración: 35min

    In this podcast I interview Kevin Estela, who is the author of 101 Skills You Need to Survive In The Woods and the Director of Training at Fieldcraft Survival. He is also a martial artist and combines lessons from that area with his extensive background in wilderness and survival skills to give a unique perspective on what it really takes to be ready for the unexpected. You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ You can find Kevin online at @estelawilded on Instagram or through the website. In this interview we go over a lot of things that riders should think about when venturing into the wild. From skills and tools to the mindset you need, you’ll come away from this interview with a new perspective on what it really takes to be truly “ready”. Here are some of the questions I asked him... What got you into the whole “

  • Self Defense and Stress Management With Dr. Rodney King

    31/05/2021 Duración: 01h06min

    In this podcast I interview the founder of The School of Crazy Monkey Self Defense, Rodney King. Having both a Doctorate and personal experience on the streets of Johannesburg, South Africa, Coach Rodney understands interpersonal violence from both an academic and personal experience point of view. You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ Some of the things we talked about include: How Rodney became a Real World Self Defense expert. Origins of The School of Crazy Monkey. Coach Rodney’s philosophy of self defense Why a lot of what you see on YouTube won’t work. Common mistakes people make in self defense scenarios. Detecting and Avoiding violence. Neurology of Interpersonal Violence and how this affects us physically. How the mindset and tools needed to survive a self defense situation are the same you need to become a better rider. You

  • Performance Breathing for MTB - Taking Your Cardio To The Next Level

    24/05/2021 Duración: 37min

    In this podcast I cover Performance Breathing for MTB and how you can use specific breathing methods and workouts to improve your endurance and ability to focus in high stress situations. You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. Here are the notes from the podcast: In a previous podcast I covered the basics of Better Breathing for MTB and why you need to focus more on this important part of health and fitness. The 3 Keys to Better Breathing are: Nasal Breathing Breathing with the diaphragm Matching your breathing to your effort level In this podcast I want to focus more on High Performance Breathing and how you can improve your endurance and ability to focus in high stress situations. To do this there are 4 methods you can use: Breathing Gears If you look at your breathing patterns as “gears” then you can see how to use them more effectively. You have 3 basic breathing patterns: Easy: Nose-Nose with a

  • Fear - What's Your Relationship With It.

    17/05/2021 Duración: 39min

    In this podcast I talk about fear, or more specifically, your relationship with it. Learning how to deal with fear is an important part of improving as a mountain biker and understanding how it works and what you can do about it can improve your riding and your life. You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ Here‌ ‌are‌ ‌the‌ ‌notes‌ ‌from‌ ‌the‌ ‌podcast...‌ ‌ This last weekend I went to a workshop put on by Tony Blauer, creator of the SPEAR System for self defense. While I learned a lot of easily applicable tools for dealing with a bad guy, I also learned a lot about dealing with fear. Tony uses a flowchart to explain what he calls The Fear Loop and explains how managing it is the key to success. In a self defense situation, getting caught in the Fear Loop will cause you to hesitate or fail to react at all when your life is on the line. In

  • Rider Q&A - Ebikes & Maintaining Your Gainz

    10/05/2021 Duración: 40min

    In this podcast I answer a rider question about e-bikes and another question on how to maintain muscle mass and strength while riding. You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. Here are the notes from the podcast... Q: “Are e-bikes good or bad for mountain biking?” This isn’t about whether you should get an ebike or not, simply what my opinion of them is. I get a lot of riders who assume I must dislike them since they make things “easier” but that isn’t the case. Like almost everything else in life, when you start talking about ebikes you need to first give your opinion some context. While some people see ebikes as the next best thing to the invention of the “safety cycle” itself, others see it as a sign of the coming apocalypse. It seems to me that the problem is that two people can be talking about the same word and yet be talking about two totally different contexts. On one hand you have the people who se

  • Medical Training for MTB - Dealing With The Inevitable

    03/05/2021 Duración: 34min

    In this podcast I talk about medical training for mountain bikers and why you need to know how to help yourself or a fellow rider. The truth is that what we do is a dangerous sport that usually takes place away from civilization and knowing how to stabilize someone who has suffered a traumatic injury until the real help can arrive is an important skill in the MTB Warrior’s toolbox. You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. Here are the notes from the podcast... If you ride long enough you are going to crash. If you crash enough eventually you or someone you are riding with is going to get hurt. What we do is dangerous and a lot of the time we are doing it away from civilization where help can take some time to get there. I’ve personally been around a few bad injuries, including a broken neck and kid who fell off a cliff, and I’ve known some riders who had bad puncture wounds, including the femoral artery with

  • The Science of Coaching and Learning Mountain Bike Skills

    26/04/2021 Duración: 01h01min

    In this podcast I explain what makes for good coaching cues when trying to teach and learn skills on your mountain bike (or anywhere else for that matter). There is some fascinating research behind the language you use when thinking about or talking about a movement skill and I hope that you’ll learn something that can make your journey towards improving your skills faster and easier.   You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms.   While I go into these things in a lot more detail in the podcast, here are the notes from it:   One of the most important things you can do as a rider is to invest in your technical skills. The better your skills are the safer you will be, the faster you can ride and the less energy you will use.   However, not all methods of coaching are created equal and some methods are demonstrably better than others. There is some fascinating science around the subject of cueing and teaching

  • Better Breathing for MTB - Improve Your Performance, Recovery & Mindset

    19/04/2021 Duración: 38min

    In this episode of the podcast I explain what makes for better breathing and how it applies on and off the bike. Breathing is something that we take for granted but it can make or break our health and performance. The good news is that while improving your breathing is transformational, it isn’t rocket science once you understand a few basic things.  You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. In case you can’t listen to the podcast here are some of the things most important things you should know (these are some notes from the podcast): Top 3 Benefits of Better Breathing Better Performance: Increased muscle oxygenation, Improved movement efficiency, Decreased breathlessness during training and performing Better Recovery: Better sleep, decreased inflammation, improved blood pH Better Mindset: Better control of stress, Better focus and concentration, Less performance related anxiety Importance of CO2 for Bett

  • Becoming The MTB Warrior

    12/04/2021 Duración: 44min

    In this podcast I talk about becoming an MTB Warrior, or someone who is able to “bring the others back”. Being the kind of person who can help yourself and others both on and off the trail is something that the world needs more of and something I think we should talk about more as a sport. You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. The truth is that mountain biking is a hard, dangerous activity. And while the cycling industry keeps working harder and harder to soften the edges and make it as appealing to as many people as possible in an effort to sell as many bikes and accessories as possible, you can’t get rid of all of these elements. Wrecks on the bike and mechanical failures can put you in a position where you will need to know more than the geometry and specs of your bike. You also have to look beyond just the trail and make sure you are prepared to deal with potential issues like vehicles getting stuck in

  • Why You Don’t Want to Use Your Ankles to Absorb Shock on Your Mountain Bike.

    14/09/2020 Duración: 32min

    In this episode of the BikeJames Podcast I tell you why trying to use your ankles to absorb shock on your bike is a bad idea and actually makes it harder for your lower body to absorb shock properly. The notes for it also turned into an article, which you can read below if that works better for you... One of my biggest surprises with bringing the Catalyst Pedal and the mid-foot position it allowed to the MTB world was the push back I got from the skills training industry. It turns out that the vast majority of skills coaches and organizations have bought into the false logic of needing the be on the ball of the foot to move properly on the bike. The logic goes that you need your ankles to help absorb shock and that if you use the mid-foot position then it is like landing a vertical jump with flat feet, which is very jarring and obviously not the way to land a jump. The idea is that the range of motion of the ankle that is giving you the extra shock absorption that is making the difference in the two landing

  • Rider Q&A Podcast - Feet Turned Out On Pedals, Strength Standards & Situational Training

    07/09/2020 Duración: 52min

    In this episode of the BikeJames Podcast I answer some rider questions that I’ve gotten over the last few weeks. They include: Q: Is it alright to turn your feet out on the pedals? Q: What are your new strength standards for MTB? Q: How can I use intervals to train myself to keep pushing past the top of a climb? You can download or stream this episode, as well as see the show notes, by clicking the link below. If you have a question for me send it to and I’ll be happy to help. Nothing is more frustrating than not knowing what to do to help you with your problem and I try to help as many riders as I can avoid that frustration.  Until next time… Ride Strong, James Wilson MTB Strength Training Systems

  • The Power of Better Breathing with Chuck McGee III

    31/08/2020 Duración: 01h16min

    In this episode of the BikeJames Podcast I interview Chuck McGee III, a breathwork specialist from Northern California. Chuck is featured in the book Breath as the man who introduced the author James Nestor to the WIm Hof Method and someone has helped me a lot on my own breathwork journey. In this interview I share some of my own breathwork journey and what got me started down this path and Chuck tells us what most people don’t realize about better breathing, why nasal breathing is the way we were meant to power our efforts, how you can assess your own breathing and the transformational power of taping your mouth at bedtime. We also talk a lot about the Wim Hof Method, which has had a profound effect for both of us and something I now do on a daily basis. You can learn more about Chuck and sign up for his free Monday evening breathwork session at You can learn more about the Wim Hof Method at  Like I say in the beginning of the podcast, in many ways this

  • Dan John Interview

    21/08/2020 Duración: 51min

    In this episode of the BikeJames Podcast I interview strength coach Dan John. Dan is one of the most sought after strength coaches for his unique insights and ability to produce results with a wide variety of clients and goals. Dan has also been one of the most influential coaches on how I look at training, including his focus on Fitness vs. Health and how those two goals can sometimes be at odds with each other. His concepts have helped shape my training programs and philosophy and over the years I have had the chance to meet, train and even share a couple of beers with the man that many people affectionately call Coach. He is the author of several books, including the classic Never Let Go and his most recent work, Attempts. His website is also a great resource for great info and training programs and you can try it free for 14 days (as of this podcast you can use the coupon code CORONA to get a special deal on a membership). In this interview I ask Coach about his views on train

  • Grip Strength Training, Avoid the Attack Position and Isometric Help Your Cardio

    20/07/2020 Duración: 51min

    In this new episode of the BikeJames Podcast I cover... Training Grip strength training for mountain biking: What to do, when to do it and why some common grip strength exercises aren’t very MTB specific. Skills Avoid the “Attack Position” - Why spending too much time in this position makes it harder to steer and maneuver your bike. Bro Science Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function - A look at the study that convinced me that Isometrics are some of the best cardio training you can do. You can stream or download this episode by clicking the link below. You can also find  the BikeJames Podcast on Itunes and Podbean. If you have any questions about this episode or anything else related to training or riding let me know, I’m always happy to help. Until next time… Ride Strong, James Wilson MTB Strength Training System Show Notes: Training Grip strength training for mountain biking. I get most of my grip strength training from riding

  • Trackstands, Are Flats Bad For Your Knees and My Favorite Riding Shoes

    24/06/2020 Duración: 45min

    In this podcast I cover... Skills Trackstands: The most under-rated skill in mountain biking. At its core this is the skill of balancing without any momentum. The slower you are going the more you need your slow speed balance. Skills like switchbacks, technical climbs and rock gardens all require this skill. Allows you to use skill instead of momentum and luck. Easy to improve/ One of the best uses of your “off trail” training time. Make sure you work both feet forward. Rider Q&A Are flat pedals bad for your knees/ role of float in clipless pedals. Your leg and foot don’t create energy in a straight line, they use a spiral motion where the foot “screws” into and off what it is on. This movement is in relation to the ground/ what you foot is on. When you strap the foot to the pedal and restrict its movement in relation to the pedal then your knees will blow up from this lack of rotation. Putting float in clipless pedals allows a little rotation before you unclip, allowing the foot to rotate

  • The 3 Axioms of MTB Training, Handlebar Rise & Isometric Training for Low Back Pain

    08/06/2020 Duración: 01h03min

    In this episode I cover...   Training - The 3 Axioms of MTB Training:     Behind every technique on your bike is a movement skill your body requires - you can’t control your bike if you can’t control your body. Athleticism is contextual - movement demands are specific to the environment. Mindful movement practice helps to supplement the rest of your training.     Skills -  Effects of bar rise on your body and ride: Understanding the benefits and drawbacks of more rise and what you shouldn’t be using them to make up for. Rider Q&A - Isometric Training for Low Back Pain/ Slipped Discs: Should you avoid certain exercises and should you feel you low back getting “sore” from training?

  • Inside Hand Pressure for Cornering, How Many Sets Do You Need & My Wim Hoff Experience

    01/06/2020 Duración: 01h28s

    In this episode of the BikeJames Podcast I talk about a few topics and how they can help your training and riding. On Bike Movement Skills Inside hand pressure for front wheel traction during cornering - The #1 thing you need to focus on to corner with precision. Bro Science 1 Set vs. Multiple Sets for Strength Training - Why you need both for best results and how I’ve been using Isometric Training to help me safely do this. Gear Review Wim Hoff Method app and Fundamentals Course - I’ve spent the last 4+ weeks following the Wim Hoff method and I’m convinced that it has a lot of value for riders looking to improve their performance and recovery. If you have any questions or comments please leave them below this post or send me an email to, I’m always happy to help. Until next time… Ride Strong,   James Wilson

  • Why Mountain Biking Is Not A "Gender Neutral" Sport...And Why That's Alright.

    18/05/2020 Duración: 58min

    I’ve always thought of mountain biking as a great way for men and women to come together. My wife and I ride together, I’ve had several female riding buddies over the years and, in general, if a girl was willing to show up and get a little dirty, she was welcomed into the group. Unfortunately, over the last few years I’ve seen the slow creep of the social justice warriors into our sport, which has led to the idea that women would flock to mountain biking if the stinky guys would just get out of the way. Part of this idea is the argument that mountain biking is “gender neutral”. At its heart this is well intentioned - no one should be discouraged from riding based on their gender - but it also ends up harming the same people it is trying to help. Nothing in nature is “gender neutral” and that includes mountain biking. It is in understanding the differences that we can help each individual find the best path for them. Pretending that there are no differences between men and women means that we can’t have hone