Case study opportunity for Riders

I’m starting a Ride Unlimited Case Study this month, and I’m looking for a handful of people to work with to create some successful case-studies before my official launch of the Ride Unlimited BMX program. This is a flexibility & strength program for riders that requires minimal equipment.

I’ve been working with people here on-site using this method for a while now with great results, but I want to work with one more case study group over the next couple of months… we’ll start the training Tuesday, Sept 8th.

Here’s some of what we’re going to work on:

1. A variety of stretching and mobility techniques that have been proven to work, and that address specific limitations that riders will have.

2. Simple strength progressions that build up healthy functioning. We’ll build back up a more balanced, healthy body,  and then address strength where riders will need it most.

3. This will be done in a 4 day per week program that still leaves you with enough time and energy to ride. Knowing that most riders don’t have gym memberships, also current gym access difficulties with the ongoing COVID situation, our training sessions can be completed with minimal equipment. There will also be options for those that do have gym access.

4. I will review your exercise form each session with a simple way to send videos I can review. The magic in doing this program comes from making sure the movements are done correctly. This lets me make any corrections needed just like you were training with me here on site.

5. My favorite high-probability way to get results is to be around other people who are putting in the work and getting great results. You’re going to be accountable to me thru submitting your results, plus there will be a group where we all can compare notes and share our progress.

6.  BONUS > You also get my quick morning mobility/charge-up/check in routine. If you only take one thing away from this program, this alone may be life-changing for you.

While undoing old movement patterns that have been built over time will take more than 6 weeks, 6 weeks is still more than enough time to move the needle immediately for your body! Your experience of riding and life will be different when your body moves and feels better. 

In this test case, I’ll be working with only a small group… and I only want to work with a handful of people who can implement, test, and report back on the results. This will help me refine the program before I launch it fully.

I’ll use YOUR body as the Case Study to apply these strategies. I’m inviting you to join the Ride Unlimited Team.

Here’s how it will work…

Each week, we’ll focus on progressing through the exercises. Then, we’ll share experiences and solve your personal challenges… you’ll be learning, taking action and getting results.

I really want to create some great case studies from this, so I’ll be checking in personally with you to make sure we can maximize your results.

The more you implement… the more I’ll work with you.

Since we’re going to be working closely together, so I’d like you to be sure you have 5 mins a day to dedicate to staying connected this over the next 6 weeks.

For this initial Case Study, there is no cost. However, before you jump in, I need you to be sure you can commit to doing the work and reporting back for the 6 weeks.  

For now, I just need to know if you can join us and I’ll get you all the details.

I’d love to work with you.

Here’s how to get started

Just send me a DM on Instagram @rideunlimitedcoach and let me know “I’m in!”… and I’ll take it from there!

Outside the Gym, pt. 5

The main difference….

We are to the 5th and final post in this series on what you can do outside the gym to maximize your progress and overall health. 

I originally began writing this series in 2015 and the first 3 parts were posted at the Blue Ox/Crossfit Portland website around that time. For some reason that I don’t recall, I never finished the series. I’ve updated and re-posted the first 3 posts here, and then completed & posted part 4. Part 5 was originally going to be on breathing – and I still believe it’s a huge area where most folks can improve a lot. However, I’ve written separately on it quite a bit lately so I wanted to go in a different direction..  

I realized there was one huge area outside the gym that nearly everyone neglects, including myself at times. This wasn’t even on my radar in 2015 when I outlined the original series, not even as an honorable mention.

Continue reading “Outside the Gym, pt. 5”

Outside the Gym, part 4

Home sweet home….

This is the fourth of a 5 part series on what you can do outside the gym to maximize your progress and overall health. In part 4, I’ll dive into the benefits of being outside in nature.

You might not expect this to be too important, but it’s actually appears this could be a big deal. First off, we must remember that being outdoors is our natural environment. Our genetics are not built for this world of concrete, technology, and endless to-do lists. If you think about it, our lives are really no different than being a zoo animal in a concrete cage, living a very different life than were we in the wild. 

Continue reading “Outside the Gym, part 4”

Outside the Gym, part 3

Move those joints daily, anywhere.

This is the third of a 5 part series on what you can do outside the gym to maximize your progress and overall health. In part 3, we’ll look at doing daily joint mobility exercises. This is not a new concept, but it seems to be finally gaining popularity. In spite of that, it’s still not on the radar for many fitness enthusiasts. 

This may actually be the most important thing you can do for a healthy, functional, and long life. It will likely contribute far more to your daily well-being than any conditioning or strength work will. Those with good strength and/or endurance usually still stiffen up and have painful joints as they age, just like the sedentary. This isn’t a inevitable part of aging, it’s just inevitable if you do nothing to combat it. The problem is, almost no one actually takes action, or is aware they can and should.

Continue reading “Outside the Gym, part 3”

Outside the Gym, part 2

Go hiking…..

This is the second of a 5 part series on what you can do outside the gym to maximize your progress and overall health. This time, we’ll look at doing some separate light aerobic activity. 

We need to remember WHY we need to exercise in the first place to understand the importance of this. Most people today would simply say we exercise to burn some fat or build muscle. The real reason we need to exercise is because physical movement should be a natural part of a human animal’s life from birth to death. Just like we need to eat, sleep, and drink water all thru our whole life, we need to move regularly also! Providing shelter, food, safety, and transportation all required quite a bit of physical effort until recent times. Now, we sit all day for both work and pleasure, and this is very different from what our genes expect. So ultimately, we must exercise as a replacement for that physical activity we are no longer required to do. That’s why exercise generally makes you healthier!

Continue reading “Outside the Gym, part 2”

Closed Chain Hip Control

Closed Chain Hip Control

Here are 5 drills where the goal is improved control of the pelvis on top of a fixed femur. Frequently we mobilize the hip with the moving leg in space on a stable hip. This is definitely important, but when we need functional control of the hip, it will often happen on top of a planted leg. These drills work to improve strength & control of the deep hip rotators (among others). 

Side note to my BMX Flatland fam – this is VERY important for us!

These drills are best done barefoot, as they strengthen the foot as well. Before bending forward on any of these exercises, lock your ribs down & engage your core, keep this tension thru the exercise.

1 – Single Leg Hip Hinge w/pole: 3 points of contact on the pole – back of head, mid-back, and butt. Do not loose contact as you hinge at the hip. Soft knee bend. Keep your low back flat, do not rotate away as you hinge! Work to 3 sets of 12/leg.

2 – Single Leg Hip Hinge, no pole: Same as above, now done without the feedback of the pole. The 3rd rep I do incorrectly so you can see what it looks like if you tilt your hip. Do 3 x 12/leg.

3 – Basic Hip Airplane: Start at the bottom of the single leg hinge. Rotate inward, then outward as far as you can control. It may help to think of pointing inward & outward with your belly button. Root into the ground with your foot. 3 x 8-10/side w/control.

4 – Hip Airplane Circle: Once #3 is mastered, add a slow rotation in both directions. This becomes a closed chain controlled articular rotation. (CARs) 3-5 x 3-5 reps.

5 – Weighted Hip Airplane Circle: Same as #4, holding light DBs to increase the demand. 3-5 x 3-5 reps.

Add these into your practice and see if your hips and back don’t end up feeling better!

Outside the Gym, part 1


This is part 1 of a 5 part series. Parts 1-3 were originally posted a few years back on my Blue Ox site, and they will be updated a bit here. Parts 4-5 were never completed but will appear here in the coming weeks. These posts will share some ideas on what you can do outside the gym to maximize your progress and overall health. They will NOT be covering nutrition, a topic that has been beaten to death in many prior posts. Obviously, nutrition is an important 6th factor, but I want to give a little love to some other factors that are just as important, if not more so.

To start, let’s look at sleep. 

Continue reading “Outside the Gym, part 1”

BMX and Back Pain, part 2

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BMX and Back Pain, part 2 Rotation is an important part of a healthy back. It's also a quality that we tend to lose as we age. It doesn't happen simply because we're older but instead because we stop maintaining the ability to do it. A lot of factors work to "steal" our rotational ability over time. The more time someone spends sitting, the more our posture takes on a stiff, rounded shape. Our sport of BMX actually reinforces this posture also. Even quite a few of the activities people do to get fitter take away our rotation! Weight training as it's typically done has us in fixed postures and can tighten us up. Endurance training adds thousands of reps and hours in position. Our rotation should come mostly from our thoracic, or upper spine. While our lower back can and should rotate some, we will run into trouble if we try to use it for too much of our rotation. If the upper spine doesn't rotate well, the lower back has to help out too much and we're then at risk for back pain or injury. If you can rotate better, you'll be more fluid and powerful on the bike. Test your rotation: sit on a bench or chair and keep your knees and feet pressed together. Don't allow them to move! Put a dowel or PVC pipe on your back. Sitting tall, slowly rotate to the side as far as you can with your own strength. Practice a few reps to each side, then note how far you could go. Ideally, you can go to at least 45 degrees to each side, and left and right are roughly equal. This test can be used to improve your rotation. 1-2 sets of 10 per side, done slowly and held at max rotation for 2 seconds each works well. However, there are other things that work better if you are really stuck. I'm happy to post more on this if anyone wants, let me know! #oldschoolbmx #midschoolbmx #bmxfitness #bikefitness

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Back Pain & BMX, part 1

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Back Pain and BMX, part 1 The low back is another common trouble spot for veteran riders. There can be many causes of back pain and each case is a little different. I typically see some glaring problems in most riders though. One of the first things I look at is to see if someone can actually move each part of the spine. The classic Cat/Camel exercise is an easy way to see this – we are looking to see if the back can both flex (round) and extend (arch) symmetrically. If it can’t, then you are lacking control and mobility thru your spine and this is a potential problem. What happens is that the “stuck” or immobile parts don’t move as they should, and therefore end up making the more mobile parts move excessively to make up the slack. This will make overuse injury or strains much more likely. Even worse, acute trauma is more likely also, as the spine is unable to absorb force as it should. While I could improve my extension some, you’ll note that my curve is pretty symmetrical both ways. This is not the case for most riders, at least at first. If you find your spinal mobility lacking, this same exercise is a great way to gain your mobility back. You’ll need to move slowly and focus your effort on the areas that don’t want to move. A partner’s cues can be very helpful, or if you are alone, you can use the feedback of a band to help you. Doing a set of 5-10 reps 2-3 times per day will pay off – it requires no equipment and can be done anytime in just a minute or two. We’ll look at some other variations in the next post. #oldschoolbmx #midschoolbmx #bmxfitness #bikefitness #blueoxgym

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