SoCal Bike PT

KOT Step-Downs for BulletProof Bike Knees! . KOT=knees over toes . A major component of #glutedoping training includes directly targeting the quad tendon tolerance to tension and knee joint integrity (bones, cartilage, ligaments) in order to prepare the body to push those hard gears at low cadence!... . I usually start riders on a flat step with just body weight and over time progress to a slant board (to increase joint compression force) AND external load (to increase muscle force control during eccentric action) simultaneously. . Pro tip: I find the sweet spot for the competitive rider is to build up to approx 40% of body weight for single let KOT step downs. In this video I weighed 132lbs and had 45 on barbell so roughly 34% body weight for 20 reps. . . (Thanks @kneesovertoesguy for the inspiration! ) . . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #painfreetraining #glutedoping #glutedoper #kneeexercises #bikepower #kneepainrelief #strongknees #cyclingtraining #cyclingstrength #kneesovertoes See more

Always Be Activating! #glutedoper . First attempt at riding 4 days post vasectomy....not super comfortable...actually, wildly uncomfortable. But glad I did it! . Like all things it’s not simply binary (good/bad), it’s a spectrum of gradual exposure to get better. Same with rehabbing knee pain, back pain, healing from surgery and returning to riding, building fitness for 2021...it’s all the same process.... . What makes it challenging is not knowing if it’s safe or not having the confidence and support to do the journey. That’s why we need each other! That’s why support is so important! . And when you do a hard uncomfortable thing reward yourself...with pizza, a good book, some sun and a @topochicousa . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper @ SoCal Bike PT

3 Tips to Maximize Your Trainer Rides . (And not the typical kind of tips...the nerdy Dr. Woo, actually applicable, make you a dope rider kind of tips ) . Check it out! In the Cycling Performance and Injury Support Group on FaceBook ... . When? This Thursday LIVE Lunch-n-Learn 10.29.20 12pm PST . (Yes, I have a FB group. I’m trying to do more long-form teaching there because it supports it better...and it’s more of a community vibe and I’m about that) . . . Comment Tips! Below if you want me to DM you the link to the Facebook group to join the live training! . . P.S. Yes my trainer is ancient and held together with electrical tape. Yes it gets the job done. . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper See more

SoCalBikePT Podcast Ep. 23| Why Cycling Injuries Are So Insidious . Outside of crashing hard or other traumatic incidents it seems like cycling injuries tend to slowly ramp up until they boil over and BAM!...not you're sidelined with pain and weeks off the bike. . Ever wonder why that is so? (After all, cycling is "low-Impact" and good for you right?)... . And better yet, is there a better way to identify and get ahead of these problems? . Well in this episode I dive into the main reasons why these injuries take so long to evolve into serious problems and what to do about it! . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper See more

Everybody wants to know what the pros are doing, or what special training I do to be bulletproof and what’s the secret routine that makes Watts magically appear? . Spoiler Alert! It’s CONSISTENCY. . What is consistency? It’s committing to do the right things that are proven to work, then working long enough for success to show up.... . Keys for consistency: Pick the right things to do! Commit to those things (avoid shiny object syndrome) #killcomfort by choosing to do hard things that enhance your ability to Persist. (Ex: turn off Netflix and read a book, get off the couch and do #glutedoping exercises, drink recovery shake instead of 3 ) PERSIST. PERSIST. PERSIST. . Resistance WILL show up in direct response to your efforts to improve. You ever try to start losing weight then your friends randomly bring over 62636383 donuts? Yeah. That’s resistance. It shows up just at the right point to fuck you up. . Don’t go it alone. This is WHY we need coaches! Not for the plan per se (you can google most that shit) but for the guidance, accountability, sympathetic ear, the motivation, the inspiration, the champion in your corner gives an actual fuck about your success! . If you want to fast go alone, but if you want to go FAR go together. Peloton mindset. Now go get after it! . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #GluteDoper

BulletProof Your Bike Knees! . Exercise: Full ROM Slant Board Back Squats . Slant board squats through FULL range of motion are a great way to target the tension tolerance that the anterior (frontside) knee anatomy structures need to drive power during the pedalstroke AND be resistant to injury by reinforcing the translatory load tolerance of the knee joint (ACL’s job!), and improving patellar compression force tolerance.... . Why the slant board? To displace the knee further forward and maximize the joint compression force and tension through the patellar ligament and the connective tissue sheath of the knee joint while have a solid/stable base of support for my feet to feel safe and drive the most amount of nervous system input for control. . I always have riders try to gradually build up to 20 reps of 30-40% body weight over time to increase both muscle force generation AND joint tolerance to the increased load. . Why FULL range of motion? (Knee full straight to full bend?) because cycling spends thousands of reps in a very small percentage of full range of motion and healthy joints need exposure to the whole range to develop stability and safety. . . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper See more

Recovery Tools!!! . How the hell am I supposed to use all these things anyways? . I Did a live video session today in my Facebook group called the Cycling Performance and Injury Support Group all about the basics of recovery tools and their application to your body and ind your life.... . Bet you didn’t even realize I had a FB group...yeah I know I suck at promoting it but it’s rad. . Click the clink in my bio to join to group and view the whole 30 min training yourself! . And then continue to join me weekly for a Monday Q&A then a Thursday Live Training on that topic to bring you all the best Bike Body Knowledge! . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper

New PRs are the best...because I only compare myself to how I was yesterday...what’s makes them happen? Recovery bro. It’s important. . Hard charging back onto some training with an impromptu test of fitness after recovering from the @hardmanclassicoc by hitting some climbs with @kylecoopermd today. . Wanted to push it a bit to see how my knee was feeling and how all that gravel climbing transfers to the road bike. It transfers well.... . 276 W avg for 18:21 on a legit technical climb today. 132lbs, ~4.5W/Kg effort today new PR on this climb by over two minutes. knees feel back to % after a week of rehabbing them back after REKT status. . That’s the power of the right off-bike training (#glutedoping), proper recovery applied at the right time (@kyokufit is huuuge part of this), and mentally not being so obsessed with the outcome but THE PROCESS in the pursuit of mastery. . Needless to say I’m stoked. And I think I woke the beast in @kylecoopermd now...I’m gonna get destroyed by him on the next go around . : @kylecoopermd . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper @ Waterman Canyom See more

Don’t compare yourself to me. . Don’t compare yourself to the pros, to that local who’s stronger than you, to someone who blows up your feed. It doesn’t matter. All that matters at where YOU are at in your Journey. Everybody’s is unique to themselves. We are all striving and struggling...the effort of moving forward is enough. . Be proud of where you’re at but stay hungry to move closer to your ideal future self. And spoiler alert, there is no finish line. No trophy a...t the end. No graduation. It’s an infinite game played by infinite game rules. . So focus on THE PROCESS. Find fulfillment in the work itself and be agnostic about the outcome. In fact, it’s the only way to truly achieve the outcome you desire. . Today I’m working on improving my bad habits to be better than yesterday. And tomorrow I strive to do better than today. . What are you striving towards? Drop it below and let’s go far on this journey together. . . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper

SoCalBikePT Podcast Ep. 22| Are you Surviving Cycling? . With a gravel event called "Hardman" you know what you're signing up for. . With racing all but cancelled in 2020 this was a huge event for me to prep for and learn from on the day. ... . From tire choice to bike handling practice recommendations, Tune in to learn my 5 biggest takeaways and how you can apply them into your own training and racing TODAY! . . Huge shout out to @hardmanclassicoc @thebikesherpa @tjeisenhart @bmconbike @ironmandan315 for the inspiration behind the lessons learned in this episode! . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper See more

Real men wear PINK!!!#breastcancerawarenessmonth jersey on point . All smiles when you’re on the @kyokufit train to recover from @hardmanclassicoc this week with the superfood recovery shakes. Slowly not feeling so REKT. Reducing overall inflammation and supplying my body with the customized nutrient blend is a game-changer after peaking for an A-level event. . .... If you wanna join @teamkyoku yourself and learn how to #recovertoimprove shoot me a DM with Kyoku! to get started. . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper

3 year Anniversay . Today’s a very special day, it’s 3 years ago today I started SoCalBikePT with the vision of a world where every rider is empowered to get out of pain and become bulletproof bike riders so they can live their best life on and off the bike. . Never in my wildest dreams did I think we would be at the point where we’ve helped hundreds of riders literally around the world achieve that result. Nuts.... . So I want to pause and thank all of YOU for your love, support, and the opportunity to serve you all. To my friends and mentors who have been on this journey with me @themovementmaestro @dannymattapt @eo3_fit @ptbiz @tzerocoaching @formfunctionpt @gregtoddpt @ironmandan315 @telloal and all others who have helped along the way, thank you for your support and guidance today and everyday. I appreciate you all more than I could express! . And above all the most gratitude to my amazing wife the love of my life @theprenatalpt for everything you are, everything you do, and everything we’ve built in this life together. Love you!!! (And thanks for tolerating my extra-ness ) . So I’ll leave y’all with this: Whatever the calling in your heart that you know you must pursue...don’t wait, begin now, then persist persist persist through all resistance until that vision becomes your reality. The only limitations are in your mind. Now let’s get to work. . See you next year... See more

Hardman: a tough as nails cyclist riding miles that would make you shiver. . By this point after descending Blackstar Canyon and in no-man’s land between the front group and the main chase it was all grit to keep driving forward. . I love challenges that push your mind to the point of meeting yourself and choosing to continue. It’s called grit. Get some.... . . : : @hardmanclassicoc . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ #socalbikept #physicaltherapy #getpt1st #socalcycling #choosePT #physiotherapy #cyclingphysio #bikePT #incyclebicycles #movement #socalfitness #socaloutdoors #socalmountainbiking #californiabike #socalriding #inlandempirefitness #socalmtb #socalbike #ridepainfree #esnpowered #vo2Maxed #painfreetraining #glutedoping #glutedoper

These dirty tired legs tall you that 2020 @hardmanclassicoc was . Came into the is event feeing really good, fresh off 3 weeks of big climbing miles to get ready so overall was a performance I’m super proud of! . Biggest takeaways from the day:... Don’t chase these crazy fast juniors like @ethanvillaneda for the first two hours because you’ll pay for it in the last 2 hours. @tjeisenhart is legitimately that cool of a dude (and also waaay faster up hill than I could imagine going) @bmconbike is still the ! 3 mechanicals and chased back for 4th all while passing me (twice) healing encouragements that seriously helped me keep with the second group on the road. When you hear get the F on my wheel and stay there up this climb you are a WARRIOR!...you definitely get a fire in your belly to do so! Thanks Brian! @thebikesherpa and his crew of amazing volunteers put on a stellar event...and it’s hard to do so, highly recommend hitting it next year! Best friends drop you and keep you humble! big smack talk to @ironmandan315 before the race came back in the form of beating me by 20 minutes after riding away on Blackstar Canyon. Well played sir. and most important: success is defined by how YOU define it. No I didn’t win the event, but I achieved my goal of a sub 6-hour race AND made it home in time to love my family and do yard work together with @theprenatalpt. So yeah, I fucking win the day! . Like it? Share it. Want to understand it better? Slide into my DM’s. . Ready to increase your POWER on the bike & eliminate KNEE pain or BACK pain at the same time? . DM me GluteDoper to start the conversation and learn how to get started on the path to building YOUR Bulletproof Bike Body today! . . _____________________________________________ All content is for educational purposes only. Assess, don’t guess. Let’s chat on a free discovery call to see how to best help you _____________________________________________ @ Anaheim, California