The only training you need as a mountain biker (gravel biker or road cyclist) is without a doubt the Steel Mace training. I recently got to experience firsthand why that is exactly the case. And believe me, it’s true.
In this blog, I’ll tell you all about the Steel Mace workshop I attended and you’ll find out what the benefits are and how you can get started with it yourself!
A sneak peek of the workout can be found in the video below. You can go straight to the workshop/course review via this link.
Steel Mace?
The Steel Mace was traditionally a combat weapon made of wood with a stone attached to one end by a rope. It originates from the word GADA and was used in battle by Hindu and Persian warriors in the 13th century.
Nowadays, the Steel Mace, as the name suggests, is entirely made of steel. Due to its asymmetrical design, with the weight mainly in the ball, it’s a perfect tool for training balance, mobility, and coordination.
Thanks to the various available weights (4 to 25 kg), you can also use it for strength training, and by swinging it around, you can effectively train your entire core with just this tool…
What are the benefits for mountain bikers and other cyclists?
Certainly, having strong legs is essential for mountain biking and cycling in general. However, the rest of your body is equally important, and it only benefits you if it’s well-trained.
With a Steel Mace, you can train everything. Additionally, it’s a very enjoyable way to train and doesn’t have to take much time (unless you want to be completely exhausted after every workout…).
Below are the benefits and reasons why every mountain biker (and cyclist) should get involved with a Steel Mace:
Core Stability Training
A well-trained core allows you to maintain a good cycling posture and hold it for extended periods. Additionally, a strong core efficiently transfers power.
Rotational Forces
During a Steel Mace workout, you often perform rotational movements. An example of this is the most beautiful Steel Mace move, namely the 360. These rotational movements can help improve cornering, accelerations and sprints.
Improvement of Arm and Shoulder Muscle Strength
During a Steel Mace workout, the muscles in the arms, shoulders, and upper back are effectively engaged. Training these muscles improves both strength and overall endurance. As a direct result, you’ll experience less fatigue and generally perform better, especially during longer (and tougher) rides on any type of bike.
Enhanced Stability and Mobility
By performing dynamic movements with a Steel Mace, you directly promote joint stability and mobility. This can help prevent injuries, stiffness, and imbalances in the lower back, knees, and hips. Additionally, it simply has a beneficial effect on overall movement and stability. The latter is particularly important for mountain bikers when navigating technical and challenging terrain.
Better Performance on the Bike
Regular training with a Steel Mace quickly improves your athletic ability. You’ll also move more smoothly and efficiently, leading directly to better cycling performance.
Fun, Fun, Fun
Another significant advantage of a Steel Mace workout is that it’s just plain fun and versatile. Moreover, such a workout doesn’t have to take long (maximum 20 minutes per session), and you can do it right in your own backyard (indoors is possible but only if you have enough space…).
Cost-Effective
Training with a Steel Mace is also budget-friendly (to say the least). You invest once in one, or preferably several Steel Maces (with different weights), and you’re set. You simply no longer need an expensive gym membership or a whole range of dumbbells and various fitness equipment…
Also Good for Mental Well-being
In addition to the physical benefits, the Steel Mace also offers fantastic advantages in terms of mental well-being:
Improved Focus and Concentration
The more complex movements, which you’ll be able to perform over time, require attention, focus, and concentration. This helps train your mind to focus on the present and the task at hand.
Stress Reduction
Just like with any other form of exercise, endorphins are released. Endorphins help free your mind from worries and tensions, resulting in less stress.
Boost to Self-Confidence
Improving your physical performance and overcoming challenges can boost your self-confidence and give you a sense that you can overcome any obstacles.
Increase in Mental Resilience
Both physical and mental challenges enhance your mental resilience. This will help you better cope with stress and setbacks.
Mindfulness
By focusing on your breathing and the movements you perform during a Steel Mace training, you’ll develop a sense of mindfulness. This can have a positive effect on stress and also helps you connect with the present moment.
Winners Win Losers Lose
I attended the workshop with John from WinnersWinLosersLose. John has been following Mountainbikevibes for a while because he’s also an avid mountain biker. He has, for instance, cycled the Stoneman Dolomiti. Besides being a mountain biker, he’s also a ski instructor and has been a Steel Mace trainer for several years now. In addition to his courses, he’s also a distributor of Steel Maces both within and outside of Europe.
Initially, we couldn’t do much for each other. Coincidentally, he contacted me again a while back, just as I was researching the steel mace.
He informed me that in addition to his basic (online) course, he had developed a steel mace course specifically aimed at mountain bikers and cyclists. And so, the ball started rolling. I got to review the course, and he invited me to come by for a demonstration/workout.
On a sunny spring day, we headed towards Berg en Terblijt (NL) for the workout. John would teach us the basics and also take us through the first steps towards the incredibly cool and tough 360-move.
From Basics to 360 (Workshop/Course Review)
After a brief and pleasant introduction, we started working with the steel mace. Naturally, we began with the lightest steel mace, the 4kg one. It may seem little, but once you’re in motion, especially the first few times, it’s more than sufficient!
John patiently demonstrated the basics, including the correct posture and how to keep the unstable thing stable. We covered the various and most important grips and started practicing some transitions.
It’s all a matter of getting used to and focusing well. You really don’t have time to be preoccupied with other things if you want to perform the postures and movements correctly. After a few attempts, with trial and error, you quickly make progress.
However, it’s important not to rush ahead too quickly and to mainly focus on executing the exercises technically well. After all, you’re moving and swinging with a certain weight, making it all the more important to do it correctly. This way, you prevent discomfort or even injuries.
After spending some time working on the basics, John demonstrated the 360 and an even more amazing Figure 8 move to us. The latter was definitely not for today. However, we did get started with the 360…
And just like in his course, this also progressed in very small steps. So, we continued until we could perform something resembling a 360. Of course, John’s execution was very smooth. We still had some work to do, but for the first few attempts, it wasn’t bad at all.
With some additional tips and adjustments from John, we eventually managed to execute a pretty good 360 move. Wow, we were proud. Doing a 360 is really awesome.
John also pointed out that if you can do 100 (50 left and 50 right) in a row, you can switch to a heavier steel mace… So, for now, we’ll stick with 4 kg haha!
Afterwards, we chatted for a bit, and I got to toss 3 Steel Maces into the car, which I, of course, paid for. Because of the good weather, I had my mountain bike with me and rode the 83 km distance to my home (of course, tackling as much off-road as possible). What more could one ask for…
Steel Mace Training for Mountain Bikers (and Cyclists)
The workshop we attended can also be followed at home through his online course. Because live workshops, like the one we had the privilege to attend, are limited by John or only held in a select group. We were fortunate to work with John live…
But I can tell you that his online course, with clear instructional videos and explanations, comes very close to the live workshop.
The course includes an introduction where you can get to know John and how a Steel Mace workout should work. Then, you can dive right into the 10 lessons. In these 10 lessons, you work step by step towards a dynamic 360 swing, the signature move with the Steel Mace.
Each lesson features a clear instructional video where John demonstrates the exercises and movements. The voice-over is in English, and John explains exactly what you need to do. Beneath each video, you’ll also find written explanations of the lesson and the movement you’re learning.
Once you’ve mastered the 360 in lesson 10, you can move on to the bonus lesson where you’ll find another 12 different exercises to expand your Steel Mace training. This includes the Figure 8 move…
Buying a Steel Mace
To perform a steel mace training, you’ll need a steel mace. For beginners, it’s recommended to start with a 4 kg mace. Especially for the 360, this weight provides sufficient challenge and resistance in the beginning.
For exercises like a bicep curl, lunge, or bench press (with the Steel Mace), the 4 kg might be a bit light. But John told me that he still does his warm-up exclusively with the 4 kg steel mace.
So, you’ll need at least a 4 kg steel mace. With this, you can start learning the basics and execute your first 360. If you can perform the 360 a hundred times in a row, then you can consider training with a slightly heavier mace.
I bought the three-piece package from John, which includes steel maces of 4, 6, and 8 kg. This way, you’re set for a long time… You can perform simple arm exercises with a slightly heavier weight, at least that’s what I do.
Order the steel mace & bikers course with discount
Of course, I’ve arranged something with John so that you can benefit from this whole story too:
With the *discount code “MTBVIBES10“, you get 10% off the online training for mountain bikers + the 4 kg steel mace.
*The discount is not valid on already discounted items and individual online courses.
In Conclusion
After over an hour and a few successful 360s, the workshop came to an end. Both my girlfriend and I were pleasantly surprised, exceeding all expectations. This is truly an enjoyable way of training! We were also fortunate with the weather as the sun was shining, and the temperature was pleasantly mild.
We could already envision ourselves doing this in our own backyard, which is why we bought a bunch of Steel Maces. I often find myself neglecting strength and core training, unfortunately. The Steel Mace is the perfect solution for me…
I don’t need to go anywhere (to the gym). The workout doesn’t have to be long (after 20 minutes, when you know the exercises well and can perform them smoothly one after another, you’re exhausted!). And to top it off, a steel mace is incredibly versatile and truly the only tool you need.
After the workshop, we decided (after a day of rest) to integrate steel mace training into our routine. Every other day, spending 10 to 20 minutes loosening up our muscles in our garden or even in the nearby forest…
It’s fantastic that John gave us the opportunity to experience the Steel Mace firsthand. To further master everything, we’ll follow the course (for mountain bikers) step by step so that all the basics, movements, and exercises become second nature.
If you also want to get started with the steel mace and experience its benefits firsthand like us, hit the button below and don’t forget to use our discount code* MTBVIBES10…
*The discount is not valid on already discounted items and individual online courses.
