#54 Brain, Body, and Bike with Al Painter

Check out this week's podcast episode featuring Al Painter! With over 20 years of experience within the fitness industry, Al is very well versed in how to train people to move with more strength, control, and power.  Al specializes in training​ super busy parents, cyclists, runners, swimmers, and the culmination of the three, triathletes. He also raced mountain bikes from 2006-2012 so he is intimately familiar with how endurance athletes break and more importantly, how to build the strength to keep that from happening so they can set more PRs training rather than more PT appointments from getting hurt.  Some of Al's accolades include the NASM (CPT, PES, CES), AFPA Triathlete injury prevention, Stick Mobility certified coach, and he also authored the strength training chapter for the first version of the National Interscholastic Cycling Association (NICA) Coach's Training Manual.   In this podcast we discuss: 00:00 - Intro 01:56 - Common issues for new cyclists 05:40 - Trainer tips for unlocking hips and firing the glutes 10:01 - Single leg deadlifts for cyclists 10:44 - Cycling shoes and toe articulation 14:03 - Injuries: Difference between road and mountain bikers? 15:33 - Recreational road cyclists - Clips or no clips? 19:50 - Exercises for cyclists to avoid 26:56 -The Janda sit-up - One of the best core exercises for cyclist 29:23 - Strength training: Pre or post cycling? 34:32 - Power to weight ratio 35:38 - Breathing 39:49 - Heart rate monitors for recreational cyclists? 41:43 - Indoor cycling and its effects on outdoor rider growth 45:44 - Numbness in hands while biking 47:18 - Cycling benefits from grip training? 50:02 - Downhill mountain bike racing 54:06 - Current projects 56:43 - #Leastmode - The minimum effective dose More from Al: https://www.integratefitness.com/ www.instagram.com/doyouintegrate/