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Being a successful mountain biker, Coach Dee brings a breadth of cycling knowledge to help you be your best on those long gravel rides! Work through Dee’s Performance Pyramid training structure to build up your endurance and stamina by developing your 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 that gravel cycling entails.
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The program is built on the foundation of what I call the Gravel Training “Performance Pyramid.” Each program is built in progression and 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 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 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.
03. RIDER STRENGTH
In Pyramid Principle 3, we focus on Gravel 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.
02. MOBILITY AND STABILITY
In number 2 of the Performance Pyramid we focus on Gravel 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 bike.
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 Gravel Power program.
This is where it all comes together and your hard work pays off during your race and big efforts.
WHAT THE 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 THAN YOU EVER HAVE WITHOUT HOURS OF CARDIO, PERSONAL TRAINERS, OR EXPENSIVE EQUIPMENT.
WORKOUTS ARE SPECIFICALLY DESIGNED
PRIVATE COACHING FB PAGE
SCREENING AND EVALUATION
REBUILD AND RESTORE
NUTRITION AND WARMUP GUIDES
TRAINING VIDEO LIBRARY
PROGRAMS
RECOMMENDED FOR BEST PERFORMANCE
GRAVEL MONTHLY
$39
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 the gravel.
GRAVEL
90 DAY
$59
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 looking to make gains in the gym and on the trail.
