Mountain Biking Stronger at 53 Than I Was at 43, Wanted to Share How

On 06/19/2019
By Gene

Life takes work, lots of work! I used to train so I could race well, then I stopped racing and stopped training, mostly due to nagging back problems.

When your body hurts, it hurts to train and a downward spiral happens. You stop training which feels better but you get weaker.

In 2016 I signed up to race the UCI World Masters Championships in Italy and started training. Unfortunately, my back and right arm were not up to the task.

The harder I trained the more my body hurt. In the fall of 2016 at the ripe old age of 50 I quit riding. I thought, “Well you made it to 50, not bad for a guy who lost so many battles with gravity!”

It hurt too much to ride. I was at a constant pain level of 3 and 20 minutes into a ride it would be at 7 or 8 and all I could focus on was getting home.

I went to South Africa to figure out what to do after mountain biking. Then one day, in January of 2017, while taking off my wetsuit my back went out.

I had to crawl around the house for three days. That was the start of my new life and being able to ride again!

Months before, when I gave up on the World Masters and quit riding. I bought the book, Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence. After throwing my back out I finally decided to read it.

That book was the start of a two-year transformation. After just two days of the Foundation exercises, I was riding without pain.

The back pain would return every now and then when I pushed too hard or missed a couple of workouts but in general, I was feeling great.

After 6-7 months of this I started feeling so good I stopped doing my yoga, foam rolling and stretching and still felt great! Until the lack of mobility caught up with me.

In December 2017, I went for a ride on a cold, windy day with my friend Robbie. I was climbing strong and feeling good when snap! My back started hurting bad again.

I had had enough, there were 2 simple choices, do all of my work or suffer through back pain the rest of my life. I chose to do my work!

I’ve been basically pain-free ever since. I’m getting stronger every week. It feels great!

I bought a downhill bike and I am going to race the World Masters Championship again this year! 

Now I race so that I have to train! More accurately I train for life, the harder I train the more I enjoy my life.

Until last Friday I had forgotten how good it feels to have a couple of extra gears on a steep climb. So much more fun than suffering! I would get to a technical section and just cranked right up it instead of hoping to make it.

I’m feeling stronger than I have in a decade. It’s amazing, I’m happier and more confident than at any other time in my life.

So, how did I make this dramatic change? I put in my work, six to seven days a week (three ride days and three workout days, stretch and roll every day). I miss on average two workouts (including mobility work) a month or less.

I also changed how I eat, my new way of eating has given me more energy and nearly eliminated my allergies! More on that in my next blog article.

I workout in airports, hotel rooms, in my van, at the rec centers in many towns, but I do my work. It’s the only way.

My work consists of the most advanced Foundation workout in the book. They have more and better workouts available online. I lift weights (consult a trainer, James Wilson and Dee Tidwell have great training programs for mountain bikers), do my foam rolling and lacrosse ball rolling and do my yoga. I love yin yoga with a focus on hip openers (pigeon pose rules!), back lengthening and hamstring stretches.

Yesterday, after doing a half Enchilada (Kokopelli to town) I spent an hour and a half doing yoga, rolling on my foam roller, and lacrosse balls.

I also do a quick dynamic warm-up before my rides and stretch the moment I feel overly tight on a ride. No more pushing through it, the second I feel too tight I stop and stretch it out.

Do your work! Take care of your body and it will take care of you.

Some bonuses are better posture, better self-esteem and a feeling of ease (I don’t move like an old man anymore). Did I mention I used to take three 200mg ibuprofen pills before most rides and then 3-4 that night? Well, I have gone from an average of 1,200 mg a day of Ibuprofen to about 1,200mg a month!

Do your work, for life! Seriously, the more consistently you do your work the better you will feel. Instead of a downhill spiral feeling worse and worse you will feel better each day, which really motivates you to keep working.

Let me know what you have done (or are doing in your 30’s and 40’s so you don’t have to suffer my fate) to stay fit past 50. Feel free to share this with anyone you think may benefit from it.

Create your strongest ride yet!

Cheers,

Gene

Comments

26 Comments

  1. Glenn Sliva

    My experience. I began 3 hour 3 times a week SUP paddling just for the enjoyment. I found a surprise benefit. All this paddling correctly eliminated the back pain you described. I gained 7 lbs of muscle in my upper body from the pulling paddling motion. And a plus benefit was balance improvement standing on a long narrow paddle board. Good article and applies to any age.

    Reply
    • Gene

      Hi Glenn, right on! I went stand up paddle boarding in Costa Rica (once) a few years ago and found it to be an amazing core and balance workout. Thanks for the reminder to buy an inflatable SUP!

      Cheers,

      Gene

      Reply
  2. Sasha

    Much Love and Respect, MeanGene!
    I too have tried to create a lifestyle that fosters never-ending progression in the skill and health side of riding bikes. Here’s to many more rides together pain free! Stoked for the breakthrough, and thanks for sharing your perspective.

    Reply
    • Gene

      Hi Sasha, Thanks! Looking forward to shredding with you for years to come!

      Reply
  3. Ray Marvez

    Hi Gene, There are 3 ages in my life, chronological age is just a number that one cannot change. Biological and psychological age is something that we can all change. In the book, Biomarkers Ten things to do to live a long and healthy life, I targeted my numbers for a 35 year old. I’m 64 but I feel and ride like a young man. My ability to focus (which I learned from reading Thinking Body Dancing Mind) your recommendation by the way, and my desire to enjoy the ride have changed everything. An old Chinese proverb, ‘The Journey is the reward’. erases all my pain. No pain, all gain! Thanks for all you do. Ray

    Reply
    • Gene

      Hi Ray, awesome love your attitude. Glad I could be of help, that is a great book isn’t it? I need to reread it, it has been years. Enjoy the journey, my friend.

      Reply
  4. Bill Gartmann

    That’s great Gene! More power to us 🙂 I met you last spring on a shuttle ride up to the Porpcupine Rim though I didn’t let you know the shuttle driver clued me in on who you were. I just turned 54 this year. Last fall my mountain biking was killing my neck and shoulders. I couldn’t sleep well because of this. I luckily got lined up with the physical therapist I should have been in the first place after my rotator cuff repair. That may likely have prevented my early shoulder arthritis. Some dry needling to release the knots in my muscles with lots and lots of stretching have gotten me almost pain free. I like you, have to do a regular workout to keep strong. I have done this for decades but only thru my limited knowledge/experience. I do multiple active sports so it’s been necessary for a long time. I even had a herniated disk 1 year ago which came after I went thru a back strengthening program. So here I am today in which I just squeezed in a ride before the rain at Lebanon Hills in Eagan, MN (Twin Cities metro area). Currently the theracane and a softball are my best tools too release the knots in my shoulders and back. I’m coming back form weak hamstrings too. So this is just another example that we can ride on into the sunset with a lot of hard work. I will check out the foundation method. Ride on!

    Reply
    • Gene

      Hi Bill, cool, hope you enjoyed your time in Moab! Definitely check out Foundation, your back will thank you for it!

      Reply
  5. Butch

    Excellent read… I’m 56 and have also suffered from low back pain and sciatica. It was so bad some days that I could barely get around the house let alone get out for a ride. A few years ago I started doing yoga and posterior chain stretching in addition to some of Bike James routines. I still have some back issues occasionally but I feel better on and off the MTB than I have in a long time. I like the idea of “training for life” because it really does benefit every other area, not just riding. I’m going to keep doing the work daily so I can keep doing the activities that bring us so much joy and fun.

    Reply
    • Gene

      Thanks, Butch. Keep at it, you sound just like me before I found Foundation training (I was doing a combination of James Wilson’s workouts and yoga). If you are still having back pain add in the Foundation exercises, have been pain-free for over a year now (after a decade of pain).

      Reply
  6. Lori

    Foundation training has kept me on my bike at 52. My body feels it when I slack. That combination of flexibility and strength is essential. I’m an ER doc and recommend it to my patients with chronic back pain all the time. Also was lucky enough to take a skills clinic from you several years back and I often hear your voice in my head on many rides. I’m grateful to be shredding in my 50’s and hope to be on the trails well into my 70’s.

    Reply
    • Gene

      Wow, cool to hear that an ER doc is recommending Foundation Training! Sorry that you hear my voice in your head! 🙂 I hope we are both still shredding in our 70s!

      Reply
  7. Davor

    Thanks Gene for great article!I am 50yrs old,beside mtb I am trail runner.
    Never had any problems except those with legs connected with running.
    I feel there is much pressure on my knees and I hve to find good exercise for it
    and do it every day (which I wasnt),and this article gave me much inspiration and will to do it.Area around and above knees is sometimes stiffed.Greetings from Croatia!

    Reply
    • Gene

      You’re welcome Davor. Feels great to reach people all over the world! Keep on moving your body!

      Reply
  8. Jimmy Z

    Thanks for the articule. It reconfirms what I’ve been doing for years. Excercise and stretch before my feet hit the floor in the morning every day. Yoga balll stretching after that. two yoga classes per week and one Zumba. Core work and flexibility is the focus. Over a hundred miles a week on the bike is very theraputic.
    I’ve told people that Father Time is chasing me, and I’m making it as hard as possible for him. Sing, laugh, dance and ride that bike. Remember to “look ahead for victory”. It’s a wonderful life. Enjoy it pain free. I’m packed and heading to the M.S. 150 mile charity bike ride in Logan, Utah in a few hours. I’m 72 years old.

    Reply
    • Gene

      Awesome Jimmy! Keep at it and keep looking to victory!

      Reply
  9. Kevin

    Hi Gene, I have followed you for a few years and plan to take your course in Moab. I am actually 65 and feel great. Regular exercise and stretching really helps keep the pain away. When I take a break from exercise its amazing how pain creeps back into my body. I feel as good as when I was in my 40’s. I guess 65 is the new 45. Hope to see you soon in Moab. Thanks for all your insightful news letters.

    Reply
    • Gene

      Hi Kevin, thanks for the inspiration! Looking forward to coaching you.

      Cheers,

      Gene

      Reply
  10. Rose

    Hi Gene,

    As a woman that has been reading your newsletters for 10+ years now, it was great to see a post like this! I have been a mountain bike guide for 12 years in Jackson Hole & now that I’m 45, my body has been giving me more problems. It was inspiring to read the comments here & what people are doing to combat those issues & continue to ride & feel good. My best to everyone to keep riding!

    ~Rose

    Reply
    • Gene

      Hi Rose,

      Thanks and thanks for following my blog for 10 years! Here’s to all of us being able to race the Leadville 100 in under 12 hours when we are 80 like Fred!

      Reply
  11. Stan Williams

    This is super motivational. Thank you for the article. My nephew had chronic back pain in his let teenage years and did some pretty intense yoga until it stopped. I see the benefits and now I need to do the work!

    Reply
  12. Scott

    Thanks, I enjoyed that. I like competing, but the last two years I’ve been busy with other things and simply haven’t been racing. Due to this, I also haven’t been doing any core or other types of training. I still ride a lot, but I’m lacking that extra drive to do the work. Good or bad I’ve used racing to bridge that motivation. This year at Master’s should be a blast. Have fun and go fast! Sadly, it’s another race I’ll be missing. Hopefully, I’ll correct that soon.

    Reply
    • Gene

      Hi Scott, thanks. Glad you enjoyed my article. I’m not using racing to help motivate you to train is bad, anything that motivates someone to train is good. I used racing to motivate me to train for years! Now, as I have aged I found a better/more important (to me) reason to train. I have decided not to race the world Masters but I’m headed to the gym in a minute because I want to enjoy the rest of this day and tomorrow.

      Cheers,

      Gene

      Reply
  13. Brenda Hansen

    Hi Gene! Just wanted to say a HUGE thank you for this article which introduced me to Foundation training. I remember riding with you some years ago and your back was always sore, like mine. I didn’t even make it through the whole article before I ordered the book and checked out the website. I knew if it worked for you it would surly help me. Adam and I have signed up for the streaming and for the first time in 30 years (back injury) I am pain free! I now tell anyone who will listen about how this system works. Thank you thank you thank you!

    Reply
    • Gene

      Hi Brenda,

      Wow! Thank is great to hear! You are so welcome. Makes me feel great to help others rid themselves of back pain (even though I am just the messenger).

      BTW, do you feel stronger on the bike (like you can use one-two gears harder on a climb)?

      Create your strongest ride yet,

      Gene

      Reply
      • Brenda Hansen

        Stronger, yes! I have learned more than just how to take care of my back from FT. I have changed the way I pedal so that I am using my biggest leg muscles (butt, hams) instead of my quads and calves. I no longer struggle, bonk, or have to stop for a breather on tough climb, and I am climbing those hills in higher gears than before. Plus by hinging at my hips, I no longer am straining my back and can actually walk after a ride! You have no idea how you have helped me. You were the messenger I needed!

        Reply

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on.  I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2.  Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement.  I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough.  The camp was great.  Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach.  I’ll be taking your next level two clinic this year and probably a refresher next year.”

 Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp.  I knew when the camp ended that I was leaving with some new skills that were helpful immediately.  But I also knew there were other skills that were going to take more practice, patience and time.  Well, I’m starting to see them.  

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way.  But in the last couple of weeks, it all kind of clicked.  

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable.  Now I find myself only reverting to my old techniques when I come into a corner already off balance.  Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year).  I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’.   I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races.  The cornering techniques I learned in you camp last weekend rock on the cross bike.  I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique.  I found my self keeping pace with stronger riders just on cornering skill alone.  Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June.  I wanted to fill you in on my race results.  I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship!  I am so happy that I won!  I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week.  I almost always preride my race courses.  I work on hard sections to figure out the best lines.  Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic.  I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach.  I let them know how you explain the physics behind the techniques.  I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend!  If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style. 

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend.  I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy).  There are two sections that I have had problems with in the past.  One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes.  I’ve ridden the trail a dozen times and walked that section most times.  Once I tried it and endo‘ed into the bushes.  When I rode it yesterday, I cleared it with confidence.  

I kept repeating to myself “Do or Do Not – There Is No Try”:-) I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand.  I have never made that turn, although I have tried to every time I’ve ridden the trail.  This time I approached the switchback using the techniques and strategy you taught us.  The result – made it!  No problem!

The last thing I noticed is that the whole ride was smoother.  I focused primarily on the vision techniques  – and body position skills.  The ride felt slower than what I normally ride, but it was actually six minutes faster!  Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer.  My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park.  While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.  

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group.  3rd race was a Mountain States Cup Super D race in Copper where I came in tenth.  Again no records but still having a total blast.  

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses.  Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail.  By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes).  Obviously, this was a significant breakthrough.  

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster.  “Looking to victory” works like a charm.  Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story.  I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels. 

 
Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen  

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike. 

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

 I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

 

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying. 

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet

 

 

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