#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/