Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.

Everything in the body is connected, and as cyclists we demand a lot from our muscles, joints and ligaments. A combination of strengthening and stretching not only combats adaptive muscle shortening, but also keeps connections strong, treating and preventing injury, improving functionality and longevity – keeping you riding for years to come.

A healthy range of motion allows you to generate more power, as the speed at which proteins are synthesized in muscle fibers is improved.  This promotes efficiency, allowing you to ride faster, longer and with strong posture on the bike. 

Program Length: 2 Months Per Program
Average Routine Duration: 20 minutes

Goal: Address some of the most common injuries for cyclists through a combination of mobility and strength training. Programs: knee pain, low back pain, pelvic tilt and hip pain. 

Program Length: 3 Months
Average Routine Duration: 30 minutes 

Goal: Correct muscle imbalances and strengthen supporting muscles so you can ride pain free. Two programs to choose from: 3 Month or 1 Month.

Program Length: 1 Month
Average Routine Duration: 30 minutes

Goal: Add some variety to your routine and switch things up with a 30 day yoga challenge, our mini roller series, or some long form recovery routines. 

Program Length: 8 Weeks
Average Training Time Per Week: 7 hours

Goal: To improve overall cycling endurance, increase power, and master riding efficiency. Four plans available: Beginner, Endurance, Gran Fondo, and Climbing.

Average Lesson Duration: 10 minutes

Goal: To get you feeling confident and strong on the bike through a series of lessons and drills. Courses in: Confidence, Cornering, Stopping, Pedaling Technique, Cadence, Climbing.