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PERFORMANCE TRAINING VIRTUAL PROGRAMS
ATHLETE DEVELOPMENT

Rise above

Virtual programs dedicated to enhancing performance, athlete development principles and reaching your optimal potential

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Bike Fit Virtual
Strength Training for Mountain Biking

Who:  Ages 16 +

When:  Start when you want!  13 week program.

Earliest start January 1/2024 

Where:  On line delivery, with a personalized twist!

Cost:  $95 + GST

$25 off until December 15th!!

Get ready to ride longer, faster, stronger and with more confidence! 

 

This 13 week online progressive strength training program will prepare you for the mountain bike season by:

  • Improving your overall strength through sport specific exercises.

  • Building a strong foundation through anterior and posterior core specific exercises.  

  • Help prevent common injuries by ironing out imbalances.  

  • Increase mobility in the areas that tend to tighten and restrict movement in the mountain biker.  

The Details

What’s included:

 

  • 13 week progressive strength training program.

  • Limited equipment necessary so you can do this at home or in a gym. 

  • 2-3 workouts each week delivered to your inbox weekly via online coaching portal.

  • Additional mobility work delivered to your inbox weekly via online coaching portal.

  • Video demos with detailed instructions of each exercise.

  • Mini course on how to properly execute foundational movement patterns.

  • 5 month access to the online coaching platform.

 

Accountability: 

  • Initial movement pattern assessment with personalized feedback.

  • Compliance tracking:  Ability to mark each workout as complete.

  • Periodic check ins via real time messaging.

  • Why isn't there any cardio training?
    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.
  • How does the program work?
    Within 48 hours of registration, 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 night 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. Once a month 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 4 months to complete. This should give you the time you need in case there are any life disruptions.
  • What time commitment will I require?
    You will require up to 1.25 hours 2 to 3 times per week, depending on the week. Plenty of time to fit in other activities and life!
  • What equipment is required?
    Dumbbells (full set is ideal) Resistance bands with handles 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
  • How is there a 'personalized twist'?
    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. Once a month you will receive personalized check ins from your coach to ensure you are on track and to iron out any questions you may have.
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