Retracting your shoulders on the RipRow and bike

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Hey Lee,
seeing some good progress with the RipRow so far.
I’ve been struggling with my right shoulder after a crash (as well as the common rolling forward problem due to office work), my physio has given me exercises to adjust my positioning of the scapula and my shoulders in general better.

I showed him the RipRow and the lowrow exercise in particular. He likes the machine and suggests I always pull my scapula’s close to one another (which in turn brings my shoulders back), except when i reach the point of trying to push the bar away as far as possible, IOW he suggests at the end of the push away to also release the scapulas to extend the reach at the end of the spectrum, and when pulling back, start with the scapulas before bending the arms to pull.

What are your thoughts on shoulder/scapula positioning in the shredlift, lowrow and straightrow exercises or on the bike in general? Are there rules of thumb like “always try to keep shoulders back” ?

thanks!
Dieter

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Riding the Stumpjumper EVO 29 Pro Carbon

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Last week I rode the 2019 Specialized Stumpjumper EVO Pro Carbon 29 in Moab, UT.

Thoughts:

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Should I get a short-travel trail bike or a long-travel trail bike?

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Hi Lee

I don’t know if you answer these kinds of questions but I thought I’ll give it a try. Feel free to deny to answer ;-).

As mentioned above I’ll be getting a new bike and I actually ordered a 130mm trail bike. I’ve been a bit insecure lately if I did the right choice or if I should try to change my order to a 150mm bike which is a bit more towards Enduro (I rather have only 1 bike than 2).

I don’t want to be one of those quys who is overbiked, on the other hand I don’t want to risk damage of the bike because I’m doing stuff which the bike can’t take.

The skill level I’m hoping to achieve:

  • Good flow on trails with berms etc.
  • Being able to go down technical terrain with some “blocked” passages safely (I don’t want to go down fast)
  • Doing drops of maybe 1m
  • Jumps: clearing tables of maybe 2m safely. Not sure if I have the balls for attempting gaps.
  • Pump Track. With increasing skill, I’d love to include some jumps.

As most of my biking is without shuttles and more like tours rather than bike parks I opted for a nice, light high-end trail bike, but as said, I’m not sure if it would take the above mentioned loads.I’m about 74kg of weight. What does your experience say?

I’m looking at a Canyon Neuron (130mm rear/130mm front) and a Canyon Spectral (140/150mm).

Stefan

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Quick tips for an XC/Xterra racer

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Hi Lee! I’ve been poking around your website and it’s great. So much stuff! Also, listened to your interview on the Nourish Balance Thrive podcast (super!) and my coach Lesley Paterson suggested I reach out to you.

Here’s my deal…
I just bought a new bike. It’s awesome. I know I’m going to love it. When I figure out how to handle it. I’ve been riding a full-suspension bike forever (with very small wheels). What I lack in skill and technique I make up for with determination and squish. My new race bike (for xc and xterra) is a 29inch hardtail. It feels like a big change. I do ride cross and have some experience with a more rigid bike…but I feel really out of my element all of a sudden.

My back end pops up, jams me in the rear, chatters my teeth and I simply feel my riding is cringe-worthy.

I want to learn how to handle this thing with finesse and speed. I’ve got GOALS.

I am wondering if you might have a couple simple tips I can take with me when I hit the trails next..or point me in the right direction with your videos, products, online coaching etc. I’d be very grateful.

Thanks Lee!

-Remy

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Check out the MTB Strong workout program

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STARTING WITH THE WORST, here are some approaches to off-bike training.

4. Doing none of it. Just ride yer bike Bro.

3. Doing it haphazardly. When I was young, every day was a max day. Rest days? Only for the weak!

2. Following a program designed by an expert and delivered online.

1. Working live in person with a qualified doctor/trainer a la Revo Physiotherapy and Sports Performance in Boulder CO. This is the best! And I’ve been fortunate to receive this therapy. But it isn’t accessible for everyone.

For many riders, your best value is following a program designed by an expert in riding and training. Dee Tidwell at Enduro MTB Training is such an expert, and he’s launched a new program.

I promote Dee here because A) he’s a good fellow, B) he’s helped me and C) he can likely help you.

Check out the MTB Strong training program >>>

8 things I love about my Specialized AWOL

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I’ve been riding this bike for 16 months, and I’ve grown to love it. Let me count the ways …

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The morning after my first RipRow workout: my hamstrings!

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The morning after.. my hamstrings are tight and I walk funny. Usually when I do a bend over stretch i can put my palms on the floor, today I barely make it to the floor.

Should I have stretched more or less or differently? Ironically, regarding the one stretch I do most regularly (bending over) I just found an article saying it’s bad.

thoughts?

Dieter

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Is the new geometry worth a bike upgrade?

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Dear Lee

I have a Stumpjumper FSR Comp 29er from 2014. I really like this bike BUT I know the the newer bikes of the same type changed quite a bit in terms of the geometry. They have shorter chainstays and a slacker head angle for example. What are your thoughts about this? I don’t have a lot of money to spend for a new bike but I’m asking myself whether I would improve my riding with a longer and slacker geometry.

Hopefully you can help me quickly with some insights.

Thanks a lot and kind regards,

Reto

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Quick and easy way to find your ideal MTB handlebar width

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This article is adapted from the book Dialed and ran on Pinkbike.

I hope you find it helpful.

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Dialing in your bike setup step 1: Make it RAD

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This article is adapted from the book Dialed and ran on Pinkbike. It lays out the most important aspect of mountain bike fit and setup.
I hope you find it helpful!

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Question about RAD bike-setup number

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Lee,

I wanted to discuss your RAD number idea a little more.  I read your article on Pinkbike and used the suggested ratio to calculate my RAD number and then went out to the shop and checked all my bikes.  It was interesting.  My BMX and 4X/dirt jump bike both were spot on the number.  My medium Yeti SB66 with 50 mm stem was 20mm longer and my Specialized Epic WC was 70 mm longer.  I found this interesting as did not set up any of these bike with RAD.  I got to thinking and have an additional question.  Both the BMX and dirt jumper you ride standing up all the time.  However with the Yeti and Epic I spend and increasing amount of time sitting and pedaling.  I put a long seatpost in the dirt jumper and got my saddle position set and that made the reach to the bars feel way to close for seated riding.  Your thoughts?  As a side note one thing that I have noticed in the past on my bikes is that I tend to tuck the front wheel in corners as apposed to a front wheel slide.  Could this be due to to much weight on the front wheel?  Also with regards to “new” bikes out there I would typically be a size M, but with longer reach numbers maybe I need to look at size S as you suggest.

In any case, thanks for you input as always.  You have been great to both Susan and myself in the past.  I have also gotten the pump track built in the back yard, so if you ever make it up to Spokane you have a place to stay and rip some laps. 

Greg S

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Here’s a sweet Sweet Little Track pump track

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Hi Lee,

Just wanted to circle back with you (finally) as we built the Sweet Little Track back in late June. It turned out great and your plans and overall instructions were very helpful to this end. It’s a blast to ride and as you note it really freaks you out when you first experience the speed of pumping! Such a workout too, reminds me so much of steep fall line skiing.

Here are some pics after we first built it. Since then we have seeded the backside of the berms with grass for erosion protection.

There’s a few flat spots between the interior berms. OK for now as keeps the speed in check. The gap between the 110 berms is our entry point. Might do a bit of shaping with the rollers here a some point but fine for now. I ride it with a 20″ BMX bike and its great!

Hope you have a great Christmas season with your family and all best in the New Year!

Dean

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