10 week gym based resistance training plan with detailed workouts to increase your strength and fitness
A mobility practice for every day designed to increase your flexibility and range of motion
12 Minute Foam Roll
A full body, 12 minute foam rolling routine to break down stiffness
Nutrition and Hydration Advice
Guidance on what to eat and drink to fuel your daily activity and workouts to reach your goals
Mindset and Mentality
How to get in to the right mindset on race day to ensure you have confidence in your ability and enjoy yourself
When to ride, how long for, how often and what type of riding you should be doing
STRENGTH AND POWER
Build up your all over body strength so that you can really put the power through the pedals and show the trail who’s in charge
WORKLOAD AND ENDURANCE
Improve your ability to sprint and perform over multiple stages and still have stamina left at the end of the day
flexbility and mobility
Develop your flexibility and mobility so that you can move around and change position instantly without any pain
balance and core
Boost your balance on tight and techy trails and build a strong core so that you can maintain the perfect position on the bike all day long
No! You definitely don’t need to race to get a benefit from this programme. It is designed to get you ready for an event or race season, but it will work equally as well for someone just looking to get fitter and stronger for riding their local trails.
Anyone of any fitness level can do the programme. Don’t be concerned about your current fitness, focus on how fit you are going to be!
Most of the workouts can be completed in under an hour.
No problem! The programme comes with a full exercise how-to guide to show you how to do the exercises. If you are ever unsure, just contact us and we will be happy to help!
Most commercial gyms should have all of the equipment you need. The other other things you will need are a foam roller and a couple of free apps to help track your progress.
Absolutely! Follow the nutrition guidance and you will shed body fat and gain muscle.
This plan will work for anyone who wants to improve their bike based strength and fitness. It’s not just for racers!
Still have questions?
Please note: This is a downloadable PDF fitness guide. You will not receive a physical copy.