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The Ultimate Bike Ride Training Program for Mountain Bikers
GET YOUR ADVANTAGE
COACH DEE IS THE “UNFAIR ADVANTAGE” TO PRO RIDERS
Dee has been a strength and conditioning coach for over 30 years. He has been riding and racing mountain bikes since 1989 and working directly with professional and gold medal-winning athletes, including the Yeti/Fox Factory Race Team. He's been developing a unique system of cycling training plans for mountain bikers since 1999. He has tested every part to get you results (without the need for hours of cardio, personal trainers, or expensive equipment).
SELECT THE BEST TTR BIKE RIDE TRAINING PROGRAM FOR YOU
COACH DEE WON THE 2016 AND THE 2018 BIG MOUNTAIN ENDURO CHAMPIONSHIP
Dee has won many races in the Big Mountain Enduro and Revolution Enduro series and grabbed the championship in THE 40+ and 50+ masters categories. Since 2014, Coach Dee has used the exact structured training plans and protocols you will learn in his mountain bike training sessions. How can you argue with consistent training results displayed like this, supported by specific training rides designed to improve cycling fitness?
Why Choose TRAIN TO RIDE For Mountain Bike Training?
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GET THE EXACT BIKE TRAINING THE PROS, BIKE BRANDS & CYCLING COMMUNITY PAY DEE TO DESIGN
Each cycling training plan is built on the foundation of the Train To Ride "Performance Pyramid." Each interval training plan is built in progression with an active recovery week, which is crucial to the growth and development of different muscle groups, energy systems, and fitness and can be tailored to specific training zones. With our guided schedule for each day of the program, you'll know exactly what to do for each training plan and phase!
01. REBUILD AND RESTORE
In the Pyramid Principle, you begin to build a wide base for mobility, flexibility and stability with the Enduro Rebuild and Restore, which is designed to optimize your body’s foundation and make you looser and more stable.
Based off my experience in taking more than 1000 clients through my physical screening process, 98% of you have flexibility and stability issues that you’ve “accrued” over your lifetime due to injury, repetitive stress and trauma.
02. MOBILITY AND STABILITY
In number 2 of the Performance Pyramid we focus on Enduro Stability and Mobility. This is where we begin to move toward more “movement pattern re-education” utilizing the newfound flexibility and posture platform that was created.
You’re going to use effective, efficient movement patterns so that you maintain strength and control through the entire range of motions you need on the track.
03. RIDER STRENGTH
In Pyramid Principle 3, we focus on Enduro Strength. Now we start to have some more fun in the training by laying down a strong foundation so that in power principle you can have access to your power!
Here we are challenging not just the muscle system, but also strengthening your balance, coordination and pushing that nervous system to another level. One of the key pieces of this will be to focus on your muscle tendons, so that you gain strength while also increasing stability and you natural ability to prevent injury during a crash.
04. RIDER POWER
Lastly- we come to the top of the Performance Pyramid, and it’s finally time to take advantage of your mobility, stability, new posture and movement patterns, and strength!
Now we start to add speed to the equation with our Enduro Power program.
This is where it all comes together and your hard work pays off on the trail and during each of your race efforts.
01. REBUILD AND RESTORE
In the Pyramid Principle, you begin to build a wide base for mobility, flexibility, and stability with the Enduro Rebuild and Restore, designed to optimize your body's foundation and make you looser and more stable.
Based on my experience in taking more than 1,000 clients through my physical screening process, 98% of you (experienced cyclists and beginners alike) have flexibility and stability issues that you've "accrued" over your lifetime due to injury, repetitive stress, and trauma.
03. RIDER STRENGTH
In Pyramid Principle 3, we focus on Enduro Strength. Now, we start having more fun with interval training by laying down a strong foundation so that you can maintain a consistent pace on long rides and access your power meter in the final power principle!
Here, we are challenging the muscle system with strength training and strengthening your balance and coordination, pushing that nervous system to another level. One key piece of this will be focusing on your muscle tendons to gain strength while also increasing stability and your natural ability to prevent injury during a crash.
02. MOBILITY AND STABILITY
We focus on enduro stability and mobility in principle 2 of the Performance Pyramid. This is where we begin to move toward more "movement pattern re-education," utilizing the newfound flexibility and posture platform created in Principle 1.
You will use practical, efficient movement patterns to maintain strength and control through the entire range of motions you need on the track and longer rides.
04. RIDER POWER
We've reached the top of the Performance Pyramid, and it's finally time to use your new mobility, stability, posture, movement patterns, and strength in your group riding skills!
Our Enduro Power cycling training plan adds speed to the equation. This is where your cycling training sessions come together, and your hard work pays off on the trail, improving your performance during your race efforts.
WHAT PROS & EXPERIENCED RIDERS SAY…
I spent 7 days in Romania and attribute your program to me beating the guide and a far better rider up the nastiest riverbed: 2 km of boulders and logs in first gear and manhandling the bike. I also think the flexibility and full body strengthening help me ride for 7 days with little impact and I am pretty sure it saved my shoulder joint when the bike to off with my arm!
Nate Hills
Pro Enduro Rider
All the support from the training program has transformed me get mentally and physically stronger. The commitment has helped me grow as an athlete, win races and compete against the best in the world. I’m looking forward to another season of training to help me reach my goals as a pro mountain biker. Thanks for all your help buddy!
Marco Osbor
Pro Enduro Rider
RIDE BETTER THAN THAN EVER WITHOUT HOURS OF CARDIO, PERSONAL TRAINERS, OR EXPENSIVE EQUIPMENT.
WORKOUTS ARE SPECIFICALLY DESIGNED
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SCREENING AND EVALUATION
REBUILD AND RESTORE
NUTRITION AND WARMUP GUIDES
TRAINING VIDEO LIBRARY
PROGRAMS
RECOMMENDED FOR BEST PERFORMANCE
MTB PRO MONTHLY
Do the heavy lifting in the off-season to be ready to rip come race season with this subscription-based program offering up new workouts each month. Maintain your strength and fitness gains through the summer balancing gym work while getting outside and riding on trails.
ULTIMATE ENDURO
TRAINING
PROGRAM
The original strength and conditioning program for the enduro racer. Get a head start on your competitors and develop the speed and power to win races and smash technical lines.
MTB STRONG
Dee’s newest program offers a holistic approach to training and mountain biking. Begin with foundation work of mobility and flexibility exercises and progress towards building speed, power and endurance over this 6 month program.
90 DAY MTB PRO
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
eMTB ULTIMATE
Whether you're riding for fitness and fun or training for the challenge of E-MTB Enduro racing, this plan will help you develop the stability, mobility, strength and fitness needed to take full advantage of your E-MTB. Get plugged in, charged up and ready to ride.
PERSONAL
COACHING
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
PROGRAMS
RECOMMENDED FOR BEST PERFORMANCE
MTB PRO MONTHLY
Do the heavy lifting in the off-season to be ready to rip come race season with this subscription-based program offering up new workouts each month. Maintain your strength and fitness gains through the summer balancing gym work while getting outside and riding on trails.
ULTIMATE ENDURO TRAINING PROGRAM
The original strength and conditioning program for the enduro racer. Get a head start on your competitors and develop the speed and power to win races and smash technical lines.
MTB STRONG
Dee’s newest program offers a holistic approach to training and mountain biking. Begin with foundation work of mobility and flexibility exercises and progress towards building speed, power and endurance over this 6 month program.
90 DAY MTB PRO
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
PERSONAL COACHING
Price Based On
Training Option
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
eMTB ULTIMATE
Whether you're riding for fitness and fun or training for the challenge of E-MTB Enduro racing, this plan will help you develop the stability, mobility, strength and fitness needed to take full advantage of your E-MTB. Get plugged in, charged p and ready to ride.
FREQUENTLY ASKED QUESTIONS ABOUT OUR BIKE RIDE TRAINING PROGRAM OPTIONS
How long has Coach Dee been a strength and conditioning coach?
Coach Dee Tidwell has been a dedicated strength and conditioning coach for over two decades. His extensive experience spans various facets of athletic training, focusing on mountain biking and enduro racing. Coach Dee's journey in the fitness and sports industry began with a passion for helping athletes achieve their peak performance. Over the years, he has honed his skills as a cycling coach and developed a deep understanding of the specific physical demands of mountain biking.
One of the pivotal moments in Coach Dee's career was his role as the trainer and therapist for the Yeti Cycles race team. This position allowed him to work closely with elite athletes, providing him with invaluable insights into the intricacies of professional mountain biking. His hands-on experience with top-tier competitors has shaped his approach to training, making it both practical and highly effective.
In addition to his work with the Yeti Cycles race team, Coach Dee competed as a Masters racer, earning accolades and deepening his personal connection to the sport. His firsthand racing experience informs his training programs, ensuring they are grounded in real-world applications and tailored to meet the needs of cyclists at all levels.
Coach Dee also sponsors the Big Mountain Enduro and Revolution Enduro Series. His commitment to these events underscores his dedication to the mountain biking community and his desire to elevate the sport through comprehensive training programs.
Through Train to Ride, Coach Dee offers a range of cycling training plans that emphasize strength, endurance, optimal mobility and flexibility, injury prevention, posture, and foundational stability. His approach is designed to help riders enhance their performance, whether preparing for a competition or simply improving their skills on the trails, with detailed cycling training plans for beginners and advanced riders alike.
With over 20 years of experience, Coach Dee Tidwell brings a wealth of knowledge and expertise, making him a trusted figure in mountain biking strength and conditioning.
What makes Coach Dee's bike ride training program unique?
Coach Dee's bike ride training program stands out due to its comprehensive, science-backed approach tailored specifically for mountain bikers. With over 20 years of experience as a strength and conditioning coach, Coach Dee combines his extensive knowledge of the sport with practical insights gained from working directly with elite athletes, including his tenure as the trainer and therapist for the Yeti Cycles race team.
The program is designed to address all critical aspects of mountain biking performance. It starts with foundational stability and mobility exercises that prepare the body for rigorous activity and help prevent injuries. This phase is crucial for building a solid base upon which strength and power can be developed.
Coach Dee's program places a significant emphasis on strength endurance. This aspect ensures riders maintain high-performance levels over extended periods, which is essential for long trails and competitive racing. The strength training routines are specific to mountain biking, targeting muscles and movements directly applicable to the sport.
Another unique feature is the focus on flexibility and optimal mobility. These components are often overlooked in traditional training programs but are crucial for trail maneuverability and resilience. Enhanced flexibility allows for a greater range of motion, while optimal mobility ensures the efficiency and effectiveness of each movement.
Additionally, the program includes detailed guidance through HD video tutorials, PDF printouts, and online access, making it accessible and easy to follow regardless of location. What sets this program apart is the personalized support offered by Coach Dee himself, who can answer questions and provide tailored advice.
Coach Dee's bike ride training program is unique because it is holistic, mountain bike-specific, and backed by decades of real-world experience. Whether seasoned competitors or recreational enthusiasts looking to enhance their skills, it equips riders with the tools to improve their performance.
Can anyone benefit from Coach Dee's training program, even if they are not a pro rider?
Absolutely! Coach Dee's training program is designed to benefit riders of all levels, not just professional athletes. Whether you're a seasoned competitor or enjoy mountain biking as a hobby, this program offers valuable tools and techniques to enhance your performance on the trails, including detailed plans for beginners.
One of the key strengths of Coach Dee's program is its scalability. The training plans are crafted to cater to varying fitness levels and experience, ensuring that everyone can follow along and make significant progress. Beginners will find the foundational stability and mobility exercises particularly beneficial, as these help build a strong base, prevent injuries, and improve overall biking skills. For more experienced riders, the program dives deeper into strength, endurance, and power, pushing their limits and refining their abilities for competitive racing or advanced trail riding.
Moreover, the program focuses on holistic development. It incorporates exercises for strength, flexibility, and mobility, crucial for effective and safe mountain biking. This comprehensive approach ensures that all aspects of physical fitness are addressed, leading to improved biking performance and enjoyment.
Another aspect that makes Coach Dee's training program accessible to everyone is the detailed instructional content. The HD videos, PDF printouts, and online access provide clear guidance, making it easy to follow the workouts regardless of location or gym access. Additionally, the program offers direct support from Coach Dee himself, allowing you to ask questions and receive personalized advice tailored to your needs.
Coach Dee's training program is versatile and inclusive, making it ideal for anyone looking to improve their mountain biking skills, no matter their experience level or heart rate goals. Whether you aim to compete or enjoy your rides more, this program provides the structure, knowledge, and support needed to achieve your goals.
How does Coach Dee's program differ from other cycling training plans?
Coach Dee's program stands out from other cycling training plans due to its comprehensive, tailored approach that addresses the unique demands of mountain biking. Unlike generic cycling plans, Coach Dee's program is designed with mountain bikers in mind, taking into account the sport's varied terrains and intense physical demands.
One key difference is the program's focus on building foundational strength and stability. While many training plans emphasize cardiovascular fitness, Coach Dee prioritizes exercises that enhance core and limb strength, leading to better balance and control on the bike. This foundation is critical for navigating challenging trails and preventing injuries.
The program also includes specialized strength endurance training for every ride. These workouts are about increasing muscle mass and developing the capacity to sustain high-performance levels over long periods. This aspect is particularly vital for mountain bikers, who often face extended climbs and technical descents that require sustained effort, often monitoring their heart rate.
Flexibility and optimal mobility are other standout features of Coach Dee's program. Many cycling plans neglect these components, but Coach Dee understands their importance for effective, safe riding. Improved flexibility and mobility lead to a more excellent range of motion and more efficient movements, which are crucial for maneuvering through rugged terrain.
Coach Dee's use of HD video tutorials, PDF guides, and accessible online content ensures that participants can easily follow along and perform exercises correctly, no matter where they are. This level of detail and accessibility is often missing from other training plans, which may rely solely on written instructions.
The personalized support provided by Coach Dee himself sets this program apart. Participants have direct access to his expertise, allowing them to ask questions and receive tailored advice to optimize their training experience.
Coach Dee's program differentiates itself through its mountain bike-specific focus, comprehensive coverage of all fitness aspects necessary for the sport, and accessibility and personalized support. Whether a beginner or an experienced rider preparing for a century ride, this program provides the tools and guidance to improve your mountain biking skills significantly.
What is the Train To Ride "Performance Pyramid," and how does it improve riding performance?
The Train To Ride "Performance Pyramid" is a structured training framework developed by Coach Dee Tidwell that focuses on enhancing mountain biking performance through a progressive approach. The pyramid has four fundamental principles: Rebuild and Restore, Mobility and Stability, Rider Strength, and Rider Power, all crucial for maintaining your heart rate within effective training zones.
01. Rebuild and Restore: This foundational level aims to optimize your body's base by improving mobility, flexibility, and stability. Through the Enduro Rebuild and Restore phase, you address flexibility and stability issues accrued over time due to injuries, repetitive stress, and trauma. Coach Dee's experience with over 1,000 clients has shown that 98% of cyclists—beginners and experienced alike—benefit from this initial stage, which helps make the body looser and more stable.
02. Mobility and Stability: Building on the foundation, this second principle focuses on movement pattern re-education. Utilizing the newfound flexibility and posture from Principle 1, riders work on maintaining strength and control through the full range of motions needed for effective cycling. This zone 2 phase ensures efficient movement patterns crucial for endurance and longer rides.
03. Rider Strength: At this level, the focus shifts to strengthening muscles through interval training. By building a strong foundation, riders can maintain a consistent pace on long rides and enhance their power output. This stage challenges the muscle system, improving balance, coordination, and tendon strength, which collectively help prevent injuries during crashes.
04. Rider Power: The pinnacle of the pyramid, this phase integrates all previous elements—mobility, stability, posture, movement patterns, and strength—into power-oriented training. The Enduro Power cycling plan emphasizes adding speed and refining group riding skills, culminating in improved performance during race efforts and trail rides.
By following the Performance Pyramid, riders can systematically build a robust and resilient body, significantly improving mountain biking performance. This comprehensive approach ensures that each aspect of physical fitness is addressed, providing a well-rounded training regimen that benefits cyclists at any level.
Can Coach Dee's program be customized to fit individual goals and abilities?
Absolutely, Coach Dee's program can be customized to fit individual goals and abilities. One of the standout features of Train To Ride is its flexibility in accommodating the unique needs of each rider, whether you're a seasoned pro or just starting.
Coach Dee begins by conducting a thorough physical screening process, refined through years of experience with over 1,000 clients. This initial assessment helps identify specific areas that need attention, such as mobility, flexibility, and stability issues. By understanding your current physical condition and desired fitness gains, Coach Dee can tailor the training plan to address your strengths and weaknesses.
The program then builds on this personalized foundation through its structured Performance Pyramid. Starting with the Rebuild and Restore phase, you work on optimizing your body's base, which is crucial for long-term success. Extra exercises can be incorporated for those focusing more on flexibility and stability to ensure these foundational aspects are robust.
As you progress to the Mobility and Stability phase, the program is further adjusted to ensure that movement patterns are practical and efficient for your specific needs. This customization ensures that you maintain strength and control throughout the full range of motions required for your cycling activities.
Moving on to the Rider Strength phase, the intensity and type of strength training can be adapted based on your goals—whether it's maintaining a consistent pace on long rides or increasing power output for competitive racing.
Finally, in the Rider Power phase, the training plan integrates speed and power elements to align with your objectives, ensuring that all the previous work comes together seamlessly on your endurance ride.
Additionally, the program includes HD video tutorials, PDF guides, and online access, making it easy to follow and adjust from anywhere. With direct support from Coach Dee, you can ask questions and get personalized advice, ensuring that the program meets your specific needs.
This level of customization makes Coach Dee's program highly effective for improving mountain biking performance at any level, whether you're using a heart rate monitor or not.
