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The Benefits of More Core Strength

​One of the "best" parts about mountain biking is the huge hint that, inherent to the name of the sport, at some point on a ride, you WILL be going uphill. This aspect of it used to sadden me deeply until I realized that the stronger I got, the better time I'd have "flattening out a hill" when I was riding it.


Now its your turn and here's how you'll do it.

By using INTEGRATE Performance Fitness online workouts to build your mountain bike movement foundation to:

  • Drive More Power To Your Pedals

  • Fly By Your Friends Uphill (I see you!)

  • Ride More Efficiently

  • Corner With More Control

  • Recover faster

  • Prevent the repetitive stress injuries cycling can cause.

  • Get stronger to go longer!

And you'll do it using a very simple list of equipment. There are a few reasons for this.

  • It simplifies things a ton. Simplifies, not make things easy.

  • They work really well to build total body strength.

  • They can be used at home, your favorite park or wherever you like to exercise.

  • They don't take up much room when you're not using them


To be successful with an INTEGRATE Performance Fitness HYBRID+ Online Training Program, you will use the following pieces of equipment to do your workouts:

  • Suspension Straps

  • Exercise Bands with Handles

  • Mini Bands For Around The Knees

  • Stability Balls.

  • Depending on the package you choose, these are included!

What if you have free weights?

GREAT! We'll use those too.


I know of quite a few ways to have fun with those so you never have to worry about getting bored with your program. 

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The S.A.I.D. Principle

"The body will specifically adapt to the type of demand placed on it. The degree of adaptation that occurs during training is directly related to the mechanical, neuromuscular and metabolic specificity of the training program."

Since 2001, I've successfully helped people apply the S.A.I.D. Principle to get stronger driving a pedal down toward the ground by doing exercises that mimic that motion and application of force. I've helped parents get stronger so they can both pick up and play with the most dynamic loads known to humans: kids. People have had a lot more energy in their days and had a lot more fun being awake because they got stronger.


This means people increased the ability to apply strength with their bodies while resisting rotational forces coming from the left and right.

That's a fancy way to say this program will help you drive more power core and have a lot more control of your muscles moving bones, riding your bike, running, swimming, hauling things around your garden, picking up a load of laundry and everything else the real world requires you to do when you're awake.

There are certain training principles based on movement science that need to be applied to maximize your time spent working getting stronger and you'll use them in this program to have a hell of a lot more fun doing what you enjoy.

If you want to take a deeper dive into the S.A.I.D. Principle, I wrote a 2-part blog post titled "Cyclists: Get Off The Floor To Work Your Core" that goes into a lot more detail of the S.A.I.D. Principle and how you can apply it to your advantage strength training.


Part II of the series will give you a better idea of the kind of exercises you'd be doing in this program and how they'll help you ride better. They're very unique, very simple (I didn't say easy!) and best of all, very effective. It was written for cyclists, but everyone will benefit from the information.


By this point, you may be wondering "ok, oddly enough you've conveyed this in a way that hits home for me, how does this whole ball of wax come together?"


Well, I'm glad you asked because we're heading there next.

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Your online training experience is powered by the Trainerize mobile fitness platform to deliver your workouts directly to your phone, tablet or compatible smartwatch.


I've chosen it because I feel it will give you a much higher level of:

  • Value

  • Customization

  • Convenience

  • Customer service

  • The accountability you need to get the results you want.


If you're ready to earn a higher level of strength, balance and power, then let's do this. 

Watch the video to the right to see how the Trainerize platform will deliver your weekly workouts.


Program Options

Augh yes, time for the big question to get answered. How much will dropping my friends cost me? The answer is, it depends. 

Are you the kind of rider that just needs to be pointed in the right direction and given a nudge, or would you excel with a higher level of customization and coaching support to get your results?

There are options for those and a little more, and here they are.

INTEGRATE Performance Fitness Online Training Package Breakdowns

The chart below details the components of each online training option. 

If you're ready to start working on mountain bike specific strength to have more fun riding, let's go! If you've got questions you'd like to ask, let's set up a 15:00 phone call and get those sorted out. Click here to contact me to set that up.

Group Class Frequency

  • Hybrid ELITE: One weekly MWF 7am PST/10am EST virtual group fitness class ​

  • Hybrid PRO: One monthly MWF 7am PST/10am EST virtual group fitness class

Click the appropriate button below to head over to MindBody Online to sign up for the INTEGRATE Performance Fitness HYBRID+ training package of your choice!