Mountain Bike Training without a power meter
100 Year Athlete
This is for everyone whose bike get's a bit dusty over the winter. You are a multi-sport athlete doing some type of snow sport in the winter. With a couple of races coming up this summer how should you train? If you aren't into power meters and are more into vibes and having fun on your rides, check this out! 🎙️ Episode: Training Without a Power Meter 🚵‍♂️ A conversation for mountain bikers who want to train smarter, ride stronger, and still keep it fun. Perfect for weekend warriors, endurance racers, and anyone balancing riding with winter sports in the American West. 👇...
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Gregory Jusdanis - 100 Year Athlete Interview
100 Year Athlete
I had the opportunity to spend Father’s Day weekend with a great friend in town, Gregory. Gregory is a professor at THE Ohio State University and we have been friends since I was a young lad personal training my way through school. He has a cool story with fitness and athletics. He found exercise while studying for PhD. It helped his brain work better essentially. Check out our conversation and let me know what you think!
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Youth Strength Training - Should We?
100 Year Athlete
The short answer is yes. Listen to the conversation with Dr. Alex Wetmore for more nuance and details.
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Pillar 2 and 3 - Speed / Power
100 Year Athlete
In this episode, Ben Van Treese and Dr. Wetmore dive into the 2nd and 3rd Pillars of the Nine Pillars of Fitness: Speed and Power. They discuss the importance of these elements in maintaining overall fitness, particularly as we age. The conversation highlights why speed and power are critical for both athletic performance and longevity. Key Points: Importance of Speed and Power: --> Speed and power are essential for performing athletic activities and having fun in dynamic environments. Decline with Age: [2:24] -->Strength decline starts in the 40s, but speed and power decline at...
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Jay Burke - 100 Year Athlete
100 Year Athlete
What’s Your Excuse? At age 56, mountain biker and skier Jay Burke, “pain master” behind the Park City Point 2 Point MTB race, is sending harder than most 20-somethings Listen to the podcast for a contagious dose of Jay Burke – it’ll get your ass into the gym or out harnessing gravity. Some highlights include: The origin story (00:00-02:04): Jay’s athletic beginnings, from hurdling sawhorses to team roping to motorcycling in rural Idaho. From the ad biz to Jackson, Wyoming (10:20): One summer turned into three years Balancing parenthood, racing, and play (12:31):...
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1. Movement Skill / Mobility - 9 Pillars of Fitness
100 Year Athlete
Movement Skill / Mobility: What it is: The ability of your joints to move in ways required by your sport. Why it matters: If you lack mobility, you’ll make compromises in technique that lead to pain, injury, or poor performance. Blind spots: Being “fit” doesn’t matter if you blow your ACL on day #2 of skiing in November due to a lack of knee and hip mobility. Because mobility training doesn’t involve sweat and endorphin highs, mountain athletes tend to overlook it. No matter your age or injury history, you can make improvements in mobility,...
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9 Pillars of Fitness - Overview
100 Year Athlete
Learn why the 9 Pillars of Fitness matter and how to use them. Athleticism is longevity. The 9 Pillars of Fitness ensure you maintain your athleticism for a lifetime.
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Strength Training Increases Your Longevity. “Toning” Doesn’t. Roar Chapter 7
100 Year Athlete
Ladies, are you hoping to get more muscle “tone”? Well for f**k’s sake, don’t. Lifting tiny little weights for high reps won’t do diddly-squat for your fitness or longevity. “Toning” is BS. If you want to travel the world, play sports, and adventure in the mountains into your last decade of life, you need to strength train. What exactly does that mean? How is it different from toning? To find out, listen to this week’s 100 Year Athlete pod, where Alex and Ben talk through Chapter 7 of Roar by Stacy Sims. Quotes: “In order to have a good quality of life, physically, you...
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Roar Chapter 6 - Core Strength, Stability and Mobility
100 Year Athlete
Your knees are not invincible. In fact, women are 3x to 8x more likely than men to tear an ACL according to Dr. Stacy Sims, author of Roar. So, how do you prevent ACL injuries while skiing the 40+ inches of powder that just hit the Wasatch? Take your ski vacation in Colorado. It’s scientifically proven to be safer there. (just kidding) The key is to train core strength, stability, and mobility, and no, that doesn’t mean do crunches, balance on one foot, and stretch. Tune into the 100 Year Athlete podcast as we break down Chapter 6 of Roar and talk about how to prevent knee...
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Roar Chapter 5 - Weighty Matters
100 Year Athlete
Weight is perhaps the most misleading signal about your health. Many people have a number in their head about what they should weigh, and anything heavier is “bad.” Well, screw that! According to Dr. Stacy Sims, author of ROAR, weight isn’t important if longevity, health, and wellbeing are what matter to you. Focus on gaining muscle mass, which will make it easier to lose body fat—and help you stay active as you age. And whatever you do, ladies, do not fast! For more on all that, check out the latest episode of the 100 Year Athlete podcast. Quotes: “Creating an...
info_outlineThis is for everyone whose bike get's a bit dusty over the winter. You are a multi-sport athlete doing some type of snow sport in the winter. With a couple of races coming up this summer how should you train? If you aren't into power meters and are more into vibes and having fun on your rides, check this out!
🎙️ Episode: Training Without a Power Meter
🚵‍♂️ A conversation for mountain bikers who want to train smarter, ride stronger, and still keep it fun. Perfect for weekend warriors, endurance racers, and anyone balancing riding with winter sports in the American West.
👇 Chapters:
0:00 – Intro: Meet the coaches and riders
0:44 – Sarah’s racing background and intro
1:15 – Jay’s fitness goals and training experience
2:34 – Who this conversation is for (ages 35–55, multi-sport athletes)
3:42 – The purpose of training vs. exercise
4:28 – Recovery is when the gains happen
6:14 – Jay’s real-world take on fitness and events
8:00 – Weekly training structure (2 intensity, 2 endurance)
10:34 – How the gym supports the bike
11:33 – Off-season training: tissue health and hypertrophy
13:00 – Why you lose tissue during the season
14:50 – Getting back on the bike: build slowly
15:53 – Cadence tips: 80–100 RPM for efficiency
17:05 – Ride volume varies—don’t overdo it early
18:40 – Most common mistake: too much, too soon
19:19 – See a bike fitter to avoid injury
20:00 – Pre-season/base training phase starts
21:52 – Shift to strength and power in the gym
23:49 – How to progress volume/intensity smartly
24:17 – When and how to take a recovery week
26:16 – Warm-ups and grip strength as recovery tools
27:23 – Dynamometer: a $25 way to avoid overtraining
28:21 – The truth about Zone 2 and fatigue
30:00 – Two full rest days per week: yes, seriously
30:46 – Ride by feel, not just heart rate
32:27 – Transition from base to build phase
33:46 – Starting intervals: long and sub-threshold
35:17 – VO2 max work: why and how to do it
38:00 – Interval recovery and contrast training mistakes
40:00 – Recovery day rides (less than 60 min)
41:00 – Gym during season: lift heavy, low volume
44:00 – Specific prep: over-unders and sharpening
45:26 – Tapering: reduce volume, not intensity
46:03 – You won’t lose fitness in a week—rest matters
47:09 – Rule of Thirds: not every workout should feel good
49:00 – When to pull the plug and why it saves your season
50:20 – Final recap and where to get coaching help
🎯 Coaching & Programs
👉 Mountain bike training, gym support, and race prep plans at 100yearathlete.com
👉 Custom plans and Point to Point coaching from Sarah at KS Coaching @ https://kcyclingcoaching.com
Shout out to Jay Burke for getting us all in the same room!