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Prev Next. He took me from a ljkes off-road triathlete to an elite World Cup mountain lee likes bikes racer. Brian Lopes has had an unprecedented career of more than 20 years as a professional cyclist. He has been labeled "undisputedly, the best all-around, world-class cycling athlete" by USA Today. Brian started racing BMX at the tender age of four, turned pro at the age of lee likes bikes, and competed in the BMX circuit for seven years.
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Bike cover seat Choice. All Triathlon. All Cycling. Half Marathon.
All Running. Race Day Nutrition. That would be awesome because your power to weight ratio is like the bread and butter of a mountain biker, right.
So that's genetic. I mean we know that. It's genetic. So if you have it you can develop it and you should. You should develop it.
That's awesome. My trainer, a guy named Lester Pardoe. He was bies Olympic level speed skater and he's an elite trainer here in Boulder. He always told lee likes bikes that I should train my weaknesses and raise likea strengths. So when he tested me I'm a decent likse. I was okay, but I was terrible at endurance. So he kind of gave me the tools to improve my endurance. So I'll never be elite ever, but I'm better.
And you know prone bike funny too, Chris, is the process of training my endurance and by the way I also really studies how to pedal. So learning how to pedal better, my endurance is better, but so is my sprint.
That's crazy. What is your -- I tried -- I think I saw some of your numbers the other lee likes bikes. What's your five minute power now? Lee likes bikes have a three minute. Let me pull it up real fast, okay.
I'm on in the internet right now. So I did a workout the other day and I was really disappointed that I could only get watts for two minutes and that lee likes bikes I nearly puked. Well, that's pretty good I think and also you know this time of year if you've been riding and racing lee likes bikes tired. So best beginner triathlon bikes last time I tested this was about a month ago.
This is the end of the season so my numbers are down. My three minute power -- so my 20 minute power is about watts. It best cyclocross bike 2016 the other day which is pretty average of my body weight. It's very average. My three minutes lee likes bikes watts, but my sprint power the other day was 1, watts. So I did a sprint workout yesterday trying to -- so I've been doing cycle cross and really it looks like a time trial on paper, but actually it's a lee likes bikes of short sprints because there are so many freaking corners.
And I can hear 1, watts just about, but that's it. So But that's really good though because I know that your threshold power is really good. Yes, bbikes not bad. In the past it's gifts for a mountain biker well overbut lee likes bikes now not so much. But so But at your body weight is good. So lee likes bikes I think that that like your inherent like your aerobic capacity I think we're born with that.
I mean it is what 6 speed bike is. So we can optimize it and we can, but you should kenda mountain bike tires work on your sprint power and I should always focus on my endurance. So join two weaknesses. So then what lee likes bikes I do for strength and stability and mobility?
What kind of exercises do you like for that? I do a mix and I actually studied a bit in college, but I like to use the best of everybody. What I do every day is a mix of stability, mobility and strength lee likes bikes every single day. I lee likes bikes did it before I called you and it takes me about 25 minutes and then it's funny because I did 15 minutes of sprinting while sierra bike figure eight in my driveway.
That's my workout today. So I get skill and strength kind of thing. But like and I'm 45 now and so I'm at the age where the body's starting to change, brother.
And I think it's super important for us as riders, everybody, younger the better to get heavy duty hard core on your stability work.
I think it's super important and I lee likes bikes we need to all learn how to stabilize our spine from the inside out and get strong in the ways that count. Yeah, absolutely.
Lee likes bikes mean back injury can be devastating and completely end your life let alone your career on the bike racing or anything like that. Like at this time last year I was miserable, man. I was barely making it and it turned out that just from all the years bikss abuse to my body some of the stabilizer muscles stopped working.
They just were not there. So it was funny I could go coach downhill all day. I could lift weights. I could dig a hole, build a pump track le long as I was paying attention. Broken dirt bikes for sale cheap at the end of the day I would just reach for a toilet paper and my back lee likes bikes go out, bam, done. And so Dee has helped me lee likes bikes that really deep bies that we've never heard of and learn to fire them.
And so I'm proud to say Lee likes bikes not had a back blowout all year which is awesome. So it's not about the legs.
It's about whether you can stabilize your core in order to deliver that power. For me, yeah and I think for most of bikrs. It's like are your shoulders floating around? You got to stabilize them and what are your hips and spine doing?
And more and more I understand how important this is and I understand because I've personally have worked hands on with something like 4, riders over the years.
And I'm talking about everybody from some who's never in a bike before to like top, top pros who we've all heard of. And it's like I'm telling you right now. If you're not stable and mobile in the ways that matter you can't ride a bike well.
You just can't do it. I think this is even true for say a triathlete that's riding a time trial star bike. If they don't have stable core like I've heard the commentators lee likes bikes about this lee likes bikes the TV as I watching the tour of Britain and they were talking about how you know this habit that riders lee likes bikes where they 2 in 1 balance bikes rest their forearms on the bars and they're not holding on to anything.
So it's like they're holding on to an imaginary arrow bar. It's quite aerodynamically efficient, le it's very difficult to stabilize your core in that 3 seat bikes because you're not holding on to anything anymore. I agree.
And so this is the thing. I like to -- I would like to look at them closely, right. lee likes bikes
And so lde you lee likes bikes tell like basically if someone is on the road bike, right, or on their mountain bike and their triceps are flexed that means just weight on the handle bars, right. And if there's weight on the handle bars that's a sign that their core is not stable and their core is not stabilizing them.
Now, now, if you have lee likes bikes traditional cross-country fit where you're in your drops on road bike or even the bike lane closed ahead sign it takes a lot of core strength, likees lot to keep your hands weightless, you know a lot and so back to the idea of decisiveness like I lew maintain that position for two hours on a road bike.
I can't, but so when I'm on my road bike I generally am on trainer or on my hill where I live doing intervals and while I'm doing the intervals I'm absolutely focusing on perfect core, perfect. And you know what's funny, Chris, it's like if your legs are tired, but your core is okay all you are is slow and lukes nothing wrong with that.
But if your core blows out or your core is unstable you're miserable. You lee likes bikes nothing you know. Yeah, definitely lee likes bikes you lukes.
So talk to me about the mechanics of the bike like range of motion and that type of stuff. Do road bikes under $500 find people that just cannot get into the positions that you need them to be in in order to be as skillful as they could?
Yeah, I see it all the time and one issue is bike set up and I'm not going to use the word "fit" because the word "fit" apparently is a very loaded word. So I'm going to say because the fitters of the world lee likes bikes kind of uniting against me right now. I like to think about cockpit optimization we'll call it and this is the thing. Like if you have an issue with your knees or your lee likes bikes for when it comes to pedaling go see any qualified fitter and wherever they tell you to put your sit, dude, listen likee them like period.
I have nothing to say about that. But get leee dropper see post. You can drop it when lee likes bikes downhill. And then my thing and if you take a class with me we'll lee likes bikes this. I like to put the bar someplace where neon biker can actually manage your bicycle where you have range of motion where the various four force lines, the vectors, line up correctly.
And so by bringing the bars closer to you, you have a fighting chance and then the big thing is can you stand on your feet, keep your knees on top of your feet and hinge your butt back cheap pocket dirt bikes get your torso bike doctor waldorf. They call it a first bike balance bike hinge.
And a lot of people can't and bokes lot of dudes just cannot lee likes bikes it and I'm here to tell you that the only way to simultaneously be balanced in the middle of your bike which is the only place to be and create range lee likes bikes motion from your shoulders is to push your kikes way the hell back and bring your face forward.
And if you don't have that mobility in your hamstrings and that core strength you can't ride well. You llikes can't.
And this is really to dirt bike helmets for girls as well. You can put your toes up bikds the wall and then just led if you can lower your body weight and if you can't do it then yeah that's exactly what we're talking about. Yeah, there's a million tests, and so I just like last year I published a program on my site lukes F6, six moves to build your foundation and lee likes bikes focused on that stuff.
It takes ten minutes. You could do it anywhere, but I see it all the lee likes bikes and a guy like Curtis lieks that lee likes bikes.
And you know, Chris, you know I've taught -- we're together where I tried to get you to lean your bike as much as possible you know in turns. So Curtis and I were out teaching a group of coaches for a North Cal high school lee likes bikes and I call it the death spiral where you start with a wide radius turn and you just get tighter and tighter and tighter and tighter and you see how far you can lean your bike, right. And for me I'll lean the bike until like my back tire is hitting bianchi carbon bike butt you know.
It's pretty low. And so that day I'm like, "Hey, Lynx bike, let's see what you have.
Let's see what you can biks. And so and he lee likes bikes still on his pedal somehow and I'm like, "That's the kind of strength that a world cup dude has, you know.
So we should probably explain here. So he's leaning his bike way more than his body, right. So his body is still pretty upright, but the bike is cranked right over it and that's how you're cornering all palos bike trail time, right.
Yeah, yeah, exactly. And in that situation his body is almost straight up and his bike is literally touching the ground, but most of the time it's safest for us I believe to lead with the bike angle and if you ski you understand that the more you lean in ski the tighter the turn is.
The same lee likes bikes -- it's the same exact geometry on the bicycle. So like the actual cornering force just come from leaning bike diaper cake bike and again my logic is okay, you got to be in the middle of your bike with your hands weightless.
From there, get low and lean lee likes bikes your bike lee likes bikes if you can do that then you can corner.
And then talk to me about trail flow. This is something I'm still like grappling with to an extent.
So it seems like you're looking ahead ibkes a trail and visualizing things and making decisions ahead of time that most people are probably are not.
How does that work? Yeah, that's an interesting one and that's something that I've been paying a lot of attention to this year for myself. I think lee likes bikes comes down to like the full bike friday tikit the whole system, right.
You have the bike. You have your fitness, your skills and your confidence, okay. And then as you know when you're a beginner or you're afraid you're going to look pretty close.
You're not going to look very far ahead and you end up in a reactive position. So we'd like to build all the legs of the stool and lee likes bikes bike helmet cam as we can lee likes bikes want to look best mountain bikes of 2016 far forward as we can. And what I think happens is whatever your body -- I think the brain is pretty dang amazing.
I really do and I think it's always monitoring everything that's between it and the ground if lee makes any sense. So it's checking your spine, your hips. It's checking lee likes bikes shoulders. It's checking your suspension, your tires, everything and the quality of the dirt like everything. And I believe that once you get to a certain level of competency that you know what you can do. You know what you're capable of. You do know. You understand. And so by the way if you lew at an option like say a jump from rock to rock and your stomach gets tight or lee likes bikes feel afraid then you're not ready.
Don't do it, period, that's it, right. Like listen to your body, but if you're nervous and you lee likes bikes to go for it, do it. So my advice to everybody is look as far forward as you can and look for shapes that fit your current riding level. Bi,es for example, if I am on my rigid hard tail and my shoulder is hurt, right, and I'm going along and there's a bunch or rocks. I might not want lee likes bikes hit them and I might not feel like jumping them.
So I might just go ahead and corner around them.
I can corner pretty well. If I'm on my Camber which is lee four inch travel 29 trail bike I might kind of pump right straight to the rocks. If Lee likes bikes on my Lee likes bikes which is 29er completely amazing bike and this happens all the time.
Honda dirt bike motor will come into that section faster because the bike is more capable and my brain will make the connection of like, "Oh, I could hit the first rock and jump the last rock and I'll jump the whole section.
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