How To Ride Your Mountain Bike Without Getting Tired | GMBN Adventure Week
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- Äas pĆidĂĄn 19. 06. 2024
- Do you find yourself flagging and getting tired midway through an MTB ride? Rich has five tips for you that will help you get more riding done before fatigue sets in!
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Doing a proper warm up before your ride, having enough nutrition and hydration, making sure you give yourself rest days and time for recovery, cross training on an E Bike, and pacing yourself will all ensure you can keep riding for longer
Did you find these tips helpful?
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Leave us a comment below! - Sport
Did you find these tips helpful?
Yes
Very helpful indeed!
Yes, helpful.. but this is so general and easy, it goes for every form of exercise...sport...game... easiest way to improve and come out proper
Do you have healthy snack options?
It might be interesting to discuss pre-ride meals for epic rides. I normally have a really big breakfast (c. 1500 calories), because it means I don't have to carry as much food with me on the ride, but is this good for performance? I usually complete my rides well, so I guess it's okay, but I'd be interested to hear some expert advice.
DON'T do long, intense stretching in a completely cold state! At least warm up by moving (any way you like, on your bike is fine) and then also do some dynamic stretches first. If you do the long holds right away, you risk injuries to your tendons and generally do more harm than good.
Completely agree with this comment, I tore a calf muscle possibly due to stretching before playing tennis. My physio advised warm-up exercises before strenuous activity and stretching afterwards.
TOTALLY true. Just posted same, then saw this! Stretch after warm up, and cool down.
Correctus
Exactly! Common mistake, got to save the static stretching for post ride
â@RobertoFPasta what warm ups did your physio suggest?
You really shouldn't recommend static stretches before exercise.. you need to do those post-ride and dynamic stretches pre-ride.
A foam roller is a brilliant way to activate your quads pre-ride too!
CZcams: âhow much information do you want in your description?â
Gmbn: yes
Did you read all of it though? There WILL be a quiz đ
Are you challenging me?
There trying to hit the character limit đ
You should use dynamic style stretches when warming up.
This. I was always told to warm up before stretching
I find pacing myself incredibly important. Taking a steady pace at the start, particularly if the first bit of trail isn't very exciting, means I'll have more energy later on when the hills get tough or the trails get technical. Pushing is fine too. If the first hill is a ridiculous one, don't be afraid to walk up it to save energy for later!
Good tip!
Definitely a big one for me!
I can't resist the urge to go hard every minute I'm out on the bike.
Oatmeal before the ride!
**Ride with someone slower than you** đ
Bro monetize your channel you can earn money brother
krish udeshi need about 4000 hours of views first:/
@@jamiehay1027 yes try uploading 1 video or even 2-3 everyday
@@jamiehay1027 you will hit the mark soon
so thats why my friends willing to put up with my bullshit on trails
What I did is I rode with my friend whoâs a semi pro racer and told him to go his race speed so the first few times I couldnât keep up after a few times I could keep up but was out of breath after every time and eventually now I can keep up and even go faster without being out of breath or tired at all
I'm here because of my friends laughing at me for being slow whenever were on a bike tour.
Are kidding me? Coca cola no way buddy.
Stretching doesn't warm you up, and you can actually increase the chance of injury by stretching cold. What you want to do is some active warmups, think squats, leg swings, joint circles, push-ups. Despite it being "common knowledge" that static stretching prevents injury or keeps you from getting sore, studies actually say it does neither. It's only beneficial if you're trying to gain flexibility, and to do that your muscles need to be warm first (they're warm if you have at least a thin layer of sweat).
Really digging your content, guys! New on this channel but already a big GMBN fan! But: the first part about stretching isnât supported by any evidence. There is no benefit whatsoever (for some ppl it just feels good and it can be used as a âpsychological triggerâ for performance) -> what the evidence is showing? Stick to some low intensity strength & dynamic movements for your warm-up, start with some smooth pedaling and you should be good to go. Besides checking for a balanced work-rest-ratio, find a relaxing donor sport (swimming, ball games etc.) for sustainable injury reduction đ Again, love your content, keep up the good work & sunny greetings from Germany đ Pat
I rode 25 miles and 3000 ft of climbing today where my normal ride has been about 10 miles and about 1000 ft of elevation climbed . I felt good so I just kept on going . What I rode was high desert rock and kitty litter on a hard tail . I would like to know why I felt so good today over another day ? My warm ups which I believe is helpful is to start my ride on flat ground . A slight incline is ok to gradually bring my cardiovascular system in a working state . Starting out on a big climb is not helpful .
After a long drive to the trail I ride for around 10 minutes and the do some dynamic stretches, leave the long hold static stretches for post workout.
I definitely avoid the easy sugars from chocolate bars instead I opt for a banana/fruit and two dates.
Top approachđđđ
yo
Warm ups are really helpful. For someone like me who can't get off the bike or can't stop.playing till I drop, a nice proper warm up can gelp me get in the zone.
v.important and v.helpful video! cheers Richđđ train hard, ride easy
These are the videos I need. Great videos keep it upđ
Thanks for the content!
Havent seen a Mars bar in yrs. Those are awesome quick energy!
Dynamic stretches to warm up static to stretch out at end!!
Useful advice, especially as I have chronic fatigue syndrome, almost feel like I don't know my body anymore, what would normally take me a good night's rest to recover from can take a few full days to a week to recover from. Initially it took about 5 months till I could do little rides. I'm sure an e-bike would be the answer to me not having to bale on rides part way in with my friends but I would have to sell my car to afford one.
I look forward to your guys videos keep the good work up đđ»đđ»đđ»đđ»
Thanks!
I bring energy gels with amino acids in them, a camelbak, and I drink an electrolyte before the ride. I also make sure Im well rested and well hydrated even the night before. I can do 20+ mile rides even on my enduro bike. Just as important though, I do lots of interval training on my turbo trainer, and I also have a gravel bike that allows me to do some seriously long rides (80+ miles) that builds endurance like nothing else will. Lately the limiting factor for my rides has been the amount of water I can carry, as it gets quite hot where I'm at.
Love the vids
Bananas are the best with their own environmental friendly packaging
I must admit that the pros warming up on the starting line at a mass even race its quite funny, you just se them all jumping around funny. I do it too so I also look funny, my favorite is the mini hop with hip twist, if you have seen it you know what I mean.
Love the vid!!!
Super Top video jajajajaj. Now I feel big motivated to get on the trail myself, what gets me going the longest while bike is *Delta Parole* or other rokk music!
Great video.
TIP 1, stretching: NO.
Static stretching BEFORE any kind of workout can even have a detrimental impact on performance.
Always use dynamic streching and general moving warmups (as in, just start slow when you get on your bike, you'll be just fine after a while).
Leave static stretching for after any kind of workout. It will help with mobility on the long run, and maaaaybe (although probably not) help with recovery. But never before. All you do stretching when your muscles are cold is overextend them and elevate the risk of injury.
Really enjoy your segments, glad to see you doing more of late!
Main reason to comment,
What shoes are you wearing? Very nice lol
đđ€·ââïž
Perfect.
Awesome tips! I am now tired and need a nap :)
E-bikes have about a 50 mile real world range off road (see paul the punters tests) with 504wh batt....so wont help u ride long rides as once it's gone, ur get tired v quickly!!!
Nice vid! I usually carry the Gatorade jelly tablets, they are really good
I found myself riding longer tours after switching to carbon wheels.
psychological motivation from questionable investment
@@3mtech could be due to the lighter, stiffer wheels though..
@@xjamablamax Could be more fit from riding more to justify questionable investment
Super
I can relate to some of the advice given here, however the title of the video is misleading, its impossible to exercise without eventually succumbing to tiredness!
Not impossible...it depends on your genetic lactic threshold and intensity...there are a few rare people who's bodies can remove latic faster then they build it... saw a program once about an ultra runner. Provided he goes at his pace (still fast!) And eats/hydrates, he can go infinitely. Only the need to sleep and boredom stops him!
@@rupedog really...thats impressive, sounds like Forest Gump đ
"A spare five hundie" is an awesome phrase.
The best way not to get tired is to bring the slower mate along, never get tired that wayđ
Static stretching should be saved for after your workout!
Or dont get a HR monitor/watch, dont get a power meter, dont get a garmin, dont monitor shit and just focus on taking it easy. Youll probably save close to 600g as well, should make you less tired :) And instead of riding turbotrainers before your ride, just start off slowly and warm yourself up on a bike, where you actually also balance yourself and warm up more muscle.
Sugar is king though, he's right there.
How to ride without getting tired? That's easy, watch CZcams videos instead!
lol the watching youtube videos the night before a ride is WHY I'm so tired. Sam pilgrim and gmbn until 3 in the morning...
Red bull and Snickers half way round, performance enhancing goodness :-)
Never stretch to 'warm up', everything's cold = injury if properly stretching...u must warm up first then stretch....and at the end cool down then stretch.
I cool down with a g&t sometimesđ
Pace yourself
Not the first but really helpful
Not going to comment about "pre-stretching" enough said already. Supplements that really help, mix in some BCAA's into your drink, will work wonders for your energy and recovery. Also look into L-Glutamine for recovery as well. Both are relatively inexpensive with some very real benefits.
or eat some nutritious real food, sweet potato, banana etc
@@3mtech except you can't get BCAA's from those. Agree real food is always best, but when it comes to sport and hi energy activity, BCAAs in a drink is amazing while you are riding or working out.
@@kbalaz Eggs or milk then. First, I don't ingest unidentifiable processed substances in general. Second, supplements are the least regulated and reliable products I only watched video to see what he schilling. Tips astonished me
I dropped 20 mins in my last xc race just by switching to a hardtail
Haha oh man, I managed to over train twice this season so... i should probably learn from my mistakes and listen to your advice but getting after it is pretty addictive
Explain. What were the indicators you were overtrained? Was it injury related, elevated heart rate hours after training, chronic fatigue and the inability to recover between sessions?
@@TFritz82 constant exhaustion/fatigue, irritability, weakness, unbelievably bad DOMS that just wouldn't got away for more than 7 days in sprite of stretching and foam rolling. I basically couldn't do much else aside from sleep.
I did a video on the whole experience if you're interested... though I didn't get into too many specifics of my overtraining experience, it was more about entertainment.
5 days for my first recovery (which was incomplete) then 9 days of recovery to get back to 100%
@@casestudymtb wow, good to know! In general I feel pretty comfortable listening to my body, having trained competitively as a power lifter for about a decade. However, mountain biking was a new discipline for me and I'm fairly certain that between rides and some lighter weight training interspersed, I ended up in a state very close to what you described and believed I'd over trained myself!
@@TFritz82 totally, I was consistently doing a 5x5 for 2 years and figured with that experience I'd be able to gauge my stress pretty well. I also was coming off a 6 week cycling training program where I had really good results by way of an ftp bump. I just got super over confident that I could handle the load WRONG. WRONG. Haha
I was always under the impression not to stretch your muscles when they are cold. Used to do Capoeira and it was always light movement for a warm up n then serious stretching at the end of training.
One thing you could do, as I have done occasionally is to do a few km on road (I had to do it to get to the trailsâŠ) and once I got to the point where Iâd go off road, I would do a bit of stretching. Needless to say the road bit was done very easilyâŠ
After 16 years away from it, I decided to get back on a bike. My legs were feeling it, but my main issue is my ass đ€Ł. I can't even explain the level of pain and tenderness. Thought it was because my first ride was a 10k in the trails, so I tried a 22k on the road.
I'm just WAY too out of shape lol. My poor bottom ... how do you adjust to this?
GMBN: Clif Bar, wanna sponsor this video?
Clif: Ya, put our bar in the video a couple times!
GMBN: Did you say every scene?
Clif: No just-
GMBN: Okay EVERY scene it is!
GMBN : How To Ride Without
Getting Tired
ME : Plays Bike Mayhem in Phone
While Sitting!đ
i would really like it if you review a Suntour fork like the durolux. they seem to have really caught up with the competition now as they offer an r2c2 cartridge and an equalizing air system with a negative air chamber. fox and RockShox are the big guys in the suspension world, but many other brands like cane creek or dvo are getting a lot of attention lately too, while Suntour still looks like hasn't fully got rid of the bad reputation their low end forks gave them. i've seen many people say they're great, while some say they are absolute trash. i own an entry-mid level Suntour fork myself and i find it great, but maybe because i haven't tried anything better. what i do like and i know i won't find anywhere else is the ease to service and the durability of their forks, they run forever without needing service. all the reviews of their forks that i found are done by sponsored, or inexperienced people and i can't really trust them. a review by such a big and relevant mtb channel like yours would finally tell us if their high end forks are valid and good performing options comparable to fox and rs, or if they are just an overpriced version of their shitty entry level forks.
Eat little and often....as eating diverts oxygen to ur digestion u loose it to ur muscles. So eating a biggish meal mid ride will kill ur second half
Do you guys ship duty free to Canada?
God I want a Mars bar now......
You should only stretch for 8 seconds in each position
Hey when am about to combo how high should my saddle be...
I only struggle with my hands getting pumped guess arm pump on downhill rides and parks fast narly stuff
Number 1 rule: have fun! If it's fun you won't feel tired or care.
Nutrition, no need for before ride but hydration is very important. Snacking and sugar is not good for you. Also Carb consumption will leave you tired as your body uses energy to process them.
Why did I wake up this early đ
Hi guys
Can u give a review on a Carrera hrllcat 2020 I just got one, I think a very good bike for the price you pay
We don't do bike reviews :)
I find for me when I think of being tired I get more tired but when I think of having all the energy in the world Iâm fine so guess my minds controlling it a bit
Hi
Don't do static stretching before an intensive workload. Dynamic, maybe. Static, no.
I cant have a ride with coca cola it gives me cramps
Amino acids and an ultra slow start to your ride and you can go for ages after that
Iâd rather enjoy the satisfaction of getting super tired from my riding and then get much stronger after my recovery time
*everyone liked that*
snuff is best.
I was there when you filmed this haha
We don't care
I Miss BLAKE and NEIL...
They havent left! Do u watch many of the vids? Neil was on yesterdays, and day before vids! Blake also in past few days
Yes...I Watch them all!!!
I always commented like this, if the host is not neil or blake... đ
if only there was captions, i wish i could read what your saying
CocaCola - worst example for sugar source (non of such is part of beverage).
I find Snickers is better choice than Mars bar.
e-bike - really, out of scope. You might use plane instead. The same amount of effort as e-bike - none.
Yes, these advises are good, but none of them are matching topic, maybe except warm-up one. You will get tired no matter how much you drink or eat before, during or after ride. What I expected to hear here is advises how to properly get rid of lactic acid from muscles and resupply them with 'fuel ', you know prevent, postpone or other way mitigate actual reasons of tiredness.
Also, you don't want be tired - don't ride upwards. Descent only!! lol
1:03 omg Henry's female version
EMBN ?
Any stops should be no more than a few mins I find, or after my legs feel a lot worse....
Couldn't help but cringe when I saw all the packaging involved with your 'nutrition and hydration' for a ride.... a more "sustainable packaging" message would be good ..... especially across all the cycling related YT channels....the world is choking on plastic and recycling doesn't keep up. Being a little organised about your nutrition and fluids can save a lot of packaging and money! Cheers!
Totally, its always nice to have something easy in an emergency but its not hard to do your own energy bar at home and toss it in a reusable or washable pouch. Electrolyte/carb powder is an easy way to to avoid dragging around an extra bottle too.
Get an Emtb
First and so helpful
I wish GMBN and Fabio Wibmer made a video together
Ride often.
Get good sleep
Eat a bit before the ride
Water a lot of water
You will be fine
stretching "before" workout? hm... are you sure?
Dont have a massive Chinese take away the night before or you will need a shovel and some bog roll in your backpack (# I'll catch you up !) đ
No issues with assembly for me czcams.com/users/postUgkxHL1v1R3NE5x4KiYfyt8dnQmyNYz7qi5L but I could see where some might benefit from using an experienced bike assembler/mechanic. I'm an older rider starting back after a 10 year break. This bike exceeds my capabilities and has been easy to get comfortable riding. I'm mostly on easy trails with almost no street riding and have not been disappointed with the performance of the bike. My fitness level is far below what I previously rode with and because of that the mileage is going on the bike slowly. While I'm losing weight slowly, the bike seems to tolerate my 220 pounds just fine. The bike has been used by several family members ranging from 5'5" - 5'9".
Stretching before is dangerous
Use Speed đ
Bottle of Coca-Cola?? đČ
Wow the first tip is something nobody should ever do. Never stretch before a ride.
is it just me or does everyone else know this from hockey and soccer
1:27 what
You are recommending Coca-Cola and e-bike? I stop watching.
If it's good enough for grand tour pro cyclists I'm fine with Coke and a Mars. A protein bar or shake just doesn't cut it out on the trail.
Not sure if this is satire or not...