Your accommodation package includes your wonderful room at the Aava, in a Deluxe Queen Queen or Deluxe King. Aava is known as "Whistler's Bike Friendliest Hotel" and they take care of their biking guests 24/7 with a super secure bike vault, bike valet, washing and tuning station, which are all offered free of charge. Best of all, guests enjoy unmatched value without having to give up resort-style amenities like a heated outdoor pool and hot tub, a fitness facility, a dry sauna and an outdoor BBQ area. You accommodation does include parking or any incidentals. Parking costs an additional $16 + TAX / day and can be purchased directly from the hotel.

YES! This is one of the biggest perks, you won't be wasting anytime in any lines.

Our booking and cancellation policy can be read here:

You do not need a downhill bike however we strongly recommend that your bike has a minimum of 160 mm of travel and DH casing tires. The bike park is demanding on our bikes! You may choose to rent instead, and if this is the case we will direct you to our favorite local bike shop - Evolution Whistler to reserve your rental for the weekend.

The must haves: Your bike in great working condition, or a rental bike. Clothing appropriate for the weather. It rains, it's hot, it snows, it hails, it DOES EVERYTHING HERE. So come prepared! Hydration pack. There are water stations at the bottom and top of the mountain, however, we recommend having water with you at all times. Full face helmets. MANDATORY. Knee pads. MANDATORY. Elbow pads. HIGHLY RECOMMENDED. Gloves. HIGHLY RECOMMENDED. Goggles or riding glasses.

You sure can! But be warned, two full days of riding and learning are a lot and you'll want to feel ready each day. You won't have lift line priority and after camp hours riding is unsupervised, but if you really have more energy to burn - go for it!

Anyone, anywhere in the world! The challenge is delivered online via an app. This challenge focuses on strength and mobility for MOUNTAIN BIKING!! But, it will benefit anyone who wants to move better and be stronger! Also, if you don't mountain bike, you should :)

One 10-15 pound dumbbells (or water filled milk jug!) Therabands, resistance bands with handles or large loop resistance bands - light, medium, heavy Small loop resistance bands - light and medium Yoga strap or dowel (or broom!) Small step (12-16 inches, or coffee table!) Mat Yoga block Foam roller

The challenge begins on April 1st and finishes on April 30th. Your purchase will give you instant access to your Spring Clean Up Strength and Mobility Challenge Guidebook. The guidebook will have a link to the waiver that must be signed in order to take part in the challenge alongside other pertinent info! You will receive your invite to the app that we use to deliver all our online programs, TrueCoach, 2-7 days prior to starting the challenge. Don't forget to download the app! You must complete the challenge on these days and on the day they are prescribed in order to be put in the draw for the prize. You will receive detailed information on how to do that via the Truecoach app. IF (optional) you follow @strand_training on Instagram AND post to your stories about your experience with the challenge once during the month (must include tags @strand_training ), you will get an extra entry!

This program is all about strength training for mountain biking. We strongly believe in cardio training to supplement this program, but do not have it included at this time. If you are interested in cardio training as well, we can create that for you at an additional cost.

Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Although the workouts will land on specific days, you can do them any day you like (with a recommendation that there is a day off between workouts). During the first week, you will be asked to upload videos of foundational movement patterns which will be critiqued to ensure proper movement patterning for the duration the course. Periodically, you will receive personalized check ins from your coach to ensure you are on track and to iron out any questions you may have. This is a 13 week program, but you will have access for 16 weeks to complete. This should give you the time you need in case there are any life disruptions.

You will require up to 1.25 hours 2 to 3 times per week, depending on the week and workouts. Plenty of time to fit in other activities and life!

Dumbbells (full set is ideal) Resistance bands with handles (or large loop resistance bands) Small loop resistance bands Door anchor for resistance bands (or high attachment system) Body ball Yoga strap or dowel (or broom!) Mat Yoga block Foam roller

During the first week, you will be asked to upload videos of foundational movement patterns which will be critiqued by your coach to ensure proper movement patterning for the duration the course. Periodically, you will receive personalized check ins from your coach to ensure you are on track and to iron out any questions you may have. That said, this program will not have real time messaging with your coach nor modifications as needed.

The programming differs in a few ways: 1. Bike Fit Performance Hub is designed with ALL seasons in mind, whereas Bike Fit Pre-Season is a one stop shop for a pre-season ramp up (in other words, specific prep for your on season). 2. Bike Fit Pre-Season is a one time fee for a 13 week progressive program whereas Bike Fit Performance Hub is a monthly fee, a small membership fee and an ability to cancel at anytime. 3. Bike Fit Performance Hub allows for real time messaging to get the feedback you need on demand. With Bike Fit Pre-Season, your coach will check in periodically to iron out questions you may have but this program does not offer real time messaging. 4. Bike Fit Pre-Season offers a movement pattern assessment at the beginning of the program, whereas Bike Fit Performance jumps right in (that said, you can ask your coach questions!).

This program is all about strength training for mountain biking. We strongly believe in cardio training to supplement this program, but do not have it included at this time. If you are interested in cardio training as well, we can create that for you at an additional cost.

Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Although the workouts will land on specific days, you can do them any day you like (with a recommendation that there is a day off between workouts). You can cancel at anytime!

Dumbbells (full set is ideal) Resistance bands with handles (or large loop resistance bands) Small loop resistance bands Door anchor for resistance bands (or high attachment system) Body ball Yoga strap or dowel (or broom!) Mat Yoga block Foam roller

Real time messaging with your coach through the app allows for ongoing support. You can ask questions and get feedback when needed!

The $15 plus GST membership fee is a ONE TIME FEE. However, if you unsubscribe and choose to resubscribe down the line, you will be charged the membership fee again.

We use TrueCoach, a user friendly platform accessible via both desktop and mobile devices. The program is delivered through instructional videos and detailed descriptions of each exercise, helping you perform workouts correctly. You'll also have tools for tracking your progress and communicating with your coach. Below is an example of one workout!

You will require up to 1.25 hours 2 to 3 times per week, depending on the week and workouts. Plenty of time to fit in other activities and life!

The programming differs in a few ways: 1. Bike Fit Performance Hub is designed with ALL seasons in mind, whereas Bike Fit Pre-Season is a one stop shop for a pre-season ramp up (in other words, specific prep for your on season). 2. Bike Fit Pre-Season is a one time fee for a 13 week progressive program whereas Bike Fit Performance Hub is a monthly fee, a small membership fee and an ability to cancel at anytime. 3. Bike Fit Performance Hub allows for real time messaging to get the feedback you need on demand. With Bike Fit Pre-Season, your coach will check in periodically to iron out questions you may have but this program does not offer real time messaging. 4. Bike Fit Pre-Season offers a movement pattern assessment at the beginning of the program, whereas Bike Fit Performance jumps right in (that said, you can ask your coach questions!).

Each week includes: 2 strength training workouts 1 core session 1 mobility session 1 HIIT or SIT workout Each session ranges from 20 minutes to about 45 minutes. Some workouts can be stacked—for example, you might do your mobility session right after strength training. There’s plenty of flexibility built in, so you can fit the program around your life and other activities.

We use TrueCoach, a user friendly platform accessible via both desktop and mobile devices. The program is delivered through instructional videos and detailed descriptions of each exercise, helping you perform workouts correctly. You'll also have tools for tracking your progress and communicating with your coach. Below is an example of one workout.

Dumbbells (full set is ideal) Resistance bands with handles (or large loop resistance bands) Small loop resistance bands Door anchor for resistance bands (or high attachment system) Body ball Small weightless ball (can be a small beachball, doesn't have to be fancy!) Yoga strap or dowel (or broom!) Mat Yoga block Foam roller

Training - strength, cardio, mobility, and everything in between - is one of the most powerful tools you can use to support your health during perimenopause and menopause. While strength training is foundational, incorporating high-intensity intervals (HIIT and SIT), mobility, and core work adds even more value. Here’s why training during this life stage is so important: Preserving muscle mass As estrogen declines, muscle mass and strength naturally decrease. Strength training helps maintain and even rebuild muscle, which supports function, energy, and resilience. Boosting metabolism Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn at rest. Keeping muscle mass through strength and interval training helps counteract the metabolic slowdown that often comes with menopause. Protecting bone health These years come with an increased risk of bone density loss and osteoporosis. Weight-bearing exercise and strength training stimulate bone growth, helping you stay strong and reduce the risk of fractures. Supporting cardiovascular health HIIT and SIT improve heart health, aerobic capacity, and insulin sensitivity. These quick, effective sessions can also help lower the risk of heart disease, which rises post-menopause. Enhancing mobility and joint health Regular movement that includes mobility and strength training supports better joint function, balance, and coordination—reducing stiffness and helping you move with more ease. Balancing hormones and boosting mood Exercise helps regulate stress hormones and increases feel-good neurotransmitters like serotonin and dopamine, which can ease mood swings, anxiety, and depression commonly experienced during menopause. Building confidence and mental resilience Training can improve body image, enhance mental clarity, and give you a sense of control and accomplishment. It’s not just about the body—it’s about how you feel in it.

After you register and sign the waiver, you’ll receive an invite from TrueCoach within 48 hours to set up your account. Once your account is active, your program will begin the following Monday. Every Sunday (PST), your workouts for the upcoming week will be released. While workouts are assigned to specific days, feel free to complete them whenever it fits your schedule. In your first week, you’ll have the option to upload videos of foundational movement patterns. I’ll review and provide feedback to help ensure you're moving well from the start—this is optional, but highly encouraged! The first 8 weeks are all about building strong foundations and progressing in a sustainable way. From there, you’ll be ready to dive into more advanced training. Each training phase (or mesocycle) lasts 4 weeks: 3 weeks of building, followed by 1 week of unloading. Unloading doesn’t mean doing nothing—it just means reducing intensity and volume to support recovery and long-term progress. You can cancel anytime through your account at www.strandtraining.com.

The $15 plus GST membership fee is a ONE TIME FEE. However, if you unsubscribe and choose to resubscribe down the line, you will be charged the membership fee again.

Yes! Cardio is built into your program through both HIIT (High-Intensity Interval Training) and SIT (Sprint Interval Training) sessions. That said, some people prefer to get their cardio through outdoor sports or indoor trainers—and that’s totally fine! If that’s your style, I’ll provide guidance on how to align those activities with the goals of the program so you’re still getting the benefits without doubling up.

First, you’ll have real-time messaging access to your coach (that’s me!) through the app. This means you can ask questions, get feedback, and feel supported throughout your journey—anytime you need it. Second, during your first week, you’ll have the opportunity to upload videos of key foundational movement patterns. I’ll review them and provide feedback to help ensure you're moving well from the start. This step is optional, but highly recommended to get the most out of your training.

Two 10-15 pound dumbbells. But, the more you have to work with, the better! Therabands, resistance bands with handles or large loop resistance bands - light, medium, heavy Small loop resistance bands - light and medium Yoga strap or dowel (or broom!) Small step (12-16 inches, or coffee table!) Mat Yoga block Foam roller Body ball (optional)

You will always have real time messaging with your coach through the app which allows for ongoing support. You can ask questions and get feedback when needed!

Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Your 5 workouts will be on Monday through til Friday however, you can do them any day you like. You can even pile up a few workouts onto one day if you choose! You can cancel at anytime!

We use TrueCoach, a user friendly platform accessible via both desktop and mobile devices. The program is delivered through instructional videos and detailed descriptions of each exercise, helping you perform workouts correctly. You'll also have tools for tracking your progress and communicating with your coach. Below is an example of what the platform looks like!