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Being a successful mountain biker, Coach Dee brings a breadth of cycling knowledge to help you be your best while riding gravel! Work through Dee’s Performance Pyramid training structure to build up your gravel racing endurance and stamina by developing your gravel riding stability, speed, and power. Minimize fatigue and reduce the risk of injury as you prepare your body for the significant demands of long days in the saddle and rough terrain that loose gravel roads entail.
WHY TRAIN TO RIDE GRAVEL?
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GET THE EXACT TRAINING FOR PROS AND BIKE BRANDS PAY DEE TO DESIGN FOR UNBOUND GRAVEL RIDING
The program is built on the foundation of what I call the Gravel Training “Performance Pyramid.” Each gravel biking program is built in progression with an active recovery week which is crucial to overall growth and development. You’ll know exactly what to do for each program because you’ll have a schedule to guide you for each day of the entire gravel training program!
Pyramid Principle 1:
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.
Pyramid Principle 2:
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.
Pyramid Principle 3:
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.
Pyramid Principle 4:
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 Gravel Riding Rebuild and Restore, designed to optimize your body’s foundation and make you looser and more stable on loose terrain.
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, regardless of age group.
03. RIDER STRENGTH
In Pyramid Principle 3, we focus on Gravel Biking Strength. Now we start to have some more fun in the mountain bike 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 and coordination for gravel bikes, 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 both lower and upper body strength while also increasing stability and your natural ability to prevent injury during a crash.
02. MOBILITY AND STABILITY
In number 2 of the Performance Pyramid, we focus on Gravel Riding 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 will use effective, efficient movement patterns to maintain strength and control through the entire range of motions you need on gravel bikes for most gravel races.
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 add speed to the equation with our Gravel Riding Power program. This is where it all comes together, and your hard work pays off during your big gravel race and hard work
WHAT THE MOUNTAIN BIKE PROS SAY…
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 Osborne
Pro Enduro Rider
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
RIDE BETTER ON LOOSE SURFACES THAN YOU EVER HAVE WITHOUT HOURS OF CARDIO, PERSONAL TRAINERS, OR EXPENSIVE EQUIPMENT.
WORKOUTS ARE DESIGNED GRAVEL-SPECIFIC
PRIVATE COACHING FB PAGE
PHYSICAL PREPARATION SCREENING AND EVALUATION
REBUILD AND RESTORE FOR MOUNtain biking
NUTRITION AND WARMUP GUIDES
TRAINING VIDEO LIBRARY
PROGRAMS
RECOMMENDED FOR BEST GRAVEL RACE PERFORMANCE
GRAVEL MONTHLY
$39
Here is the ultimate gravel program to help you be ready to rip come gravel race/riding season with this subscription-based program offering up new gravel training workouts each month. Maintain your strength and fitness gains through the summer balancing gym work while getting outside and riding on gravel, rolling hills, and dirt roads.
GRAVEL
90 DAY
$99
The 90-Day Program starts right in with gravel bike-specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment and looking to make gains both in the gym and on unpaved roads.
