The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share!

Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain:

• Neck Plank (Flexion) HERE
  
• Neck Plank (Extension) HERE
  
• Neck Plank (Lateral) HERE
  

And some research articles are HERE, HERE, and HERE, but there are many more online from which to choose. And yes, I hate that most of the study participants are male… there are a few researchers who are working to change that!

Here are some other episodes you may want to check out:

• 124. Mountain Bike Skills Series: The Only Tip You Need
  
• 90. How to Fit in Bike Skills Training
  
• 28. Overcoming Fear On+Off the Bike with Joanna Yates
  

If you want to up-level your skills on the bike, check out the clinic schedule through VNTR Birds and VIDS MTB Series and register HERE. We only have a few more spots left for ur clinic in Snowmass, but we also have several other clinics to choose from. You’ll get personalized coaching in Snowmass, catered lunch, and skills to practice and last a lifetime!

If you’re ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here.

I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).