How to Lose Weight and Get Fit on a Mountain Bike (Part 3)

Come along for part 3 of this ride where we explore how you can build and condition muscle mass using your Mountain Bike. We'll take a look at the two (OK three) different muscle types that your body engages as you increase the intensity of your rides. We'll also examine how building muscle can help you reduce fat and lose weight, and how you can change up how you ride your local trails to ensure that you are stressing all muscle types in all your major muscle groups.

[@vernonmontoya2449]

I just discovered your channel. I'm an older rider, former triathlete, so fitness has been a lifestyle for me. I love to ride and do it whenever/whereever I can. I appreciate your insight and tips.

[@gsyiem]

I've been on my mtb for a month and man do I feel better. Been riding 8k km, with a 100 m ascent to work and back after. Stay strong and ride harder. Thanks for the effort

[@MS-bs3pg]

great inspirational video (p's123) Man I was happy when I found these - watched each about 3 times each. Then this morning I see they are a few years old and no new videos. Any new ones coming out? Hope so, If not I hope you are still out riding. Thanks for putting them out there to watch. I also am slowly getting back into biking shape. Long time cyclist, then marriage, dogs and Kid. Life as we know it. Now 61 yrs old and in Nov. bought a great COVID clearance mtb. Price was grand and I couldn't be happier. That wasn't enough. I replaced my old fitness bike from yester-year with a new (COVID clearance) hybrid that I can hit the more accessible paved trails. I couldn't be happier. Now I've gotta work on the "eating right" part, which i suck at . . . but I quit the alcohol - I guess that is a step in the right direction. Again thanks so much. Keep ridin'

[@darwinrides1688]

Thanks for the kind words and congrats! Giving up alcohol will result in big gains, many of which you will never even know you gained. Food is a fickle mistress though. The good news is that you don't have to give all of it up, all of the time (just don't mix fat and carbs - but you already know that by now). I still ride and I still eat well. COVID shut down the MTB racing for a while, and I quietly turned 50 during that break. These videos were a lot of work, but I enjoyed every minute of it. Season's change. Be well!

[@NP-th1mo]

Great content. I’m on my first fitness journey after a major op that made me wake up. Healthiest I’ve been in years, walking, rowing and biking, and trying to eat well (that bit is the hardest)

[@darwinrides1688]

Good Luck!

[@Stebo-ko8lh]

This was a really good series!

[@leegandysdroid]

Thank you for the incredibly detailed video! Some of this I've been doing without even realizing it, just by listening to my body. With my local trails, with a few tweaks, I will be able to follow this advice even better now. Very easy to understand...I appreciate it.

[@puneetsingh691]

Thanks this is very useful

[@donharrold1375]

It’s a bit repetitive with Part 1 and 2? Enjoyed the whole series though..

[@kylefiorino1968]

Thx for this series it relived my mind a lot been into the whole bodybuilding industry for 2-3 years and just started to incorporate daily bike rides now 15-20 miles depending on the day but If you do this in a fasted state would you recommend drinking BCAA’s before or during the bike ride appreciate the video!

[@darwinrides1688]

I always pre-hydrate on the way to the trails with either a BCAA mix or a SPARK (or black coffee). My bottle always contains a BCAA mix. 'Experts' will argue that consuming BCAAs breaks a fast, but I have not found that to be the case; your mileage may vary. Good Luck!

[@kylefiorino1968]

@@darwinrides1688 thank you so much!! And tbh if BCAA’s break my fast 🙄 oh well what truly matters is cico (Calories in Calories out) 👍🏼 I just have been thinking/ stressing on this many people have told me oh you’re gonna lose all your muscle if you bike ride fasted since I’m never hungry at all in the morning. Usually I’ll wake up drink a good 40-50 oz of water then give or take a good 1-2 hours I’ll start my bike ride but i always do have BCAA’s in my drinking container when I ride 🤙🏼

[@darwinrides1688]

@@kylefiorino1968 Heart rate is the determining factor here. If you allow yourself to get into zones 4 and 5 for any protracted period, then your body will start to eat itself (without ready access to carbs). However, in zone 2 your body will happily burn fat - all day (or as long as you can stand to be in the saddle). Move more, eat less... (CICO)

[@MarkWillmore]

This is a nice workout! 😁

[@nettarose9310]

Do you fuel up on your ride and if so what do you consume?

[@darwinrides1688]

It depends how hard I intend to ride. I prefer to fuel up prior to my ride, but if I'm planning to get into heart-rate zones 4-5 for any longer than 45 mins at a time I'll refuel with gel packs at the 30 min mark (to avoid metabolizing my own proteins). I also mix BCAAs into my water. If I'm not pushing hard, then no - I let my body metabolize fats.

[@MartinRamirez-bg7lk]

Is it important to stretch before these bike rides?

[@darwinrides1688]

Certainly can't hurt, but a warm up period is important; 10 mins or so should do it. Stretching is often overlooked, but it's something that I tend to do post-ride, especially hamstrings, lower back and calves.

[@Renatiux84]

Are you in South Florida?

[@darwinrides1688]

(561) West Delray - Pinehurst - Dyer - JD - A.Marshall... Just another day in paradise!

[@Renatiux84]

Amen!

[@Britishdave09]

Fitness is not rocket science. Fix up your old bike, get out there and start riding. With enough repetition and work, you'll get fit, regardless of which muscle groups you're working.