Your coaching is fully customized around your goals, schedule, and limitations. This isn’t a template—you’ll receive ongoing adjustments and support to make sure your off-bike work actually improves your time on the bike.
At the very least, you will need a foam roller, lacrosse ball (trigger point ball), and mini bands.
Access to a gym is ideal but not required.
You’ll follow a personalized program through an app, with ongoing communication, regular check-ins, and adjustments based on your training, schedule, and progress.
Your program focuses on improving movement, building strength, and addressing contributing factors to pain—while keeping you training consistently.
Coaching isn’t a substitute for medical care, but we’ll adjust based on your situation and refer out when needed.

Building strength, improving movement, and seeing results that transfer to your riding takes time. The 3-month Foundation Phase ensures we can create meaningful, lasting changes—not just short-term progress.
After the initial 3 months, coaching continues on a month-to-month basis with the same level of support and customization.
Most athletes complete 2 strength sessions per week, typically 30–60 minutes each, depending on their schedule and goals.
Mobility work is recommended 3–4 times per week, usually in short 10-minute sessions.
Start by filling out the athlete intake form. From there, you’ll schedule a quick 15-minute call to go over your goals and next steps.

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