Off Trail ASCEND
ASCEND COHORT
Virtual MTB Conditioning
Elevate beyond baseline fitness with targeted and precise, higher-performance training for mountain bikers pushing toward bigger challenges—whether it's racing, tackling more technical terrain, or significantly improving power, speed, and endurance beyond recreational riding.
The Off Trail Pre-Season ASCEND program kicks off March 16th 2026 and is limited to 10 riders!
ASCEND
10 week athletic development program
WHO’S IT FOR? This cohort is for those with higher performance goals, advanced level fitness or bigger pursuits in the early season. Since your riding will be more intense, your training should go beyond general preparedness. You’ll have an extra month of workouts and sprinkles of in-season training to help you maintain peak performance during events.
FOCUS: sport performance and development for higher pursuits
GOAL: elevate beyond baseline fitness with targeted and precise, higher-performance training for mountain bikers pushing toward bigger challenges—whether it's racing, tackling more technical terrain, or significantly improving power, speed, and endurance beyond recreational riding.
✓ 3-5 workouts per week : 20-60mins
✓ Coach messaging and 1:1 feedback
✓ Two, 30 minute 1:1 strategy call
✓ Best done in gym setting
✓ Access to mobility and resource library
Strength training shouldn’t feel confusing.
If you’ve been consistent for years but your results feel stalled, scattered, exhausting or you’re seeing zero return — it’s not because you’re doing something wrong.
It’s because most there’s SO MUCH NOISE in this fitness space today. Everyone is trying to optimize and enhance the 1% of health and exercise that they forget about the 99% of hitting the basics and locking in a sustainable routine that actually fits into your life and gives simple results.
If this sounds familiar, you’re in the right place.
You’re a woman over 30 who works out regularly or used to…
but something isn’t clicking anymore, I see you.
You’re putting in the effort, but your strength feels stalled
You bounce between programs, workouts, or phases of motivation
You’re tired of being sore, exhausted, or unsure if you’re “doing it right”
You want to lift heavier and feel stronger — but don’t know how to progress safely or what works best for your body
You want visible muscle and knowledge of weight training, not another cycle of burnout and potentially injury
You don’t want to rely on motivation forever — you want a plan that actually sticks
You’re not lazy. You’re not broken. You’re not hopeless.
You’re missing structure, progression, and a system built for where you are now.
Even as a fitness professional, I was stuck—over exercising, lifting too little, doing too much, and running my body into the ground for many years. I’ve been in the game as a coach for 20 years, but I’ve learned the most in the last 5 that shifted the trajectory of my career and personal outlook.
Everything changed when I stopped chasing exhaustion and started treating myself like one of my clients. I followed my own programming, trained with intention, and finally gave my body what it actually needed.
Over the last five years, I’ve done a complete 180. I’m physically and mentally stronger, I have a healthy relationship with exercise, I train far less while getting better results and most importantly, I’m happy and stronger than ever.
Over the past three years, this exact approach has helped 50+ women build strength, confidence, and consistency without burnout.
BUILDER is the system I wish I had years ago and the one I now use to help women stop starting over and start building something that lasts.
ASCEND was born from my own experience RIDING.
What you’ll get with Pre-Season ASCEND
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✺ Access to 50% Off
Jump on the waitlist before 2/20 and get access to 50% off, PLUS a bonus 3-day overuse injury prevention workshop
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Precision Training for Performance – Focused workouts designed to build tendon strength & stiffness, force absorption, reactivity and muscular capacity specific to mountain biking demands.
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Strength & Power Development – Targeted strength training to improve pedal efficiency, explosive power, and overall durability on the bike.
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Advanced Mobility & Injury Prevention – Reduce the risk of overuse injuries with strategic rest, structured mobility work and joint stability training.
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Energy System Optimization – Dialed-in conditioning to enhance stamina, anaerobic capacity, and recovery for long climbs and fast descents.
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Sport-Specific Drills & Movement Patterns – Train with exercises that directly translate to better bike handling, cornering, and technical riding skills.
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Progressive Load & Periodization – A structured plan that builds week over week, ensuring you're peaking at the right time for your riding goals.
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Beyond General Preparedness – Designed for riders looking to push past recreational fitness and develop the strength, resilience, and performance required for bigger challenges.
If you’ve been working out but not truly progressing or seeing changes in your riding, ASCEND changes that. ASCEND is a 10-week coached strength & hypertrophy program for riders 30-65 who want to train with purpose and confidence. Designed to build real strength, gain muscle, improve movement quality, and follow a progressive plan that supports your body, adapts to your schedule and delivers results in your riding without guesswork or burnout in 4-5 hours a week.
What is ASCEND??
The Results Clients Can Expect After Completing ASCEND
ASCEND teaches riders how to lift with purpose — building real strength, muscle, and consistency in their routine through progressive training that works without guesswork, gimmicks, or burnout.
After completing ASCEND, clients can expect to:
1. Be measurably stronger
Lift heavier weights with better control and proper form
Progress week to week instead of stalling or restarting
Understand what “working hard” actually means in strength training
2. Train with clarity, not confusion
Know how to structure workouts, sets, reps, and rest
Understand the difference between fatigue and true failure
Stop chasing random workouts and start training with intention
3. Move better and feel better
Improved technique across foundational lifts
Fewer nagging hip, knee, and low-back issues caused by poor loading patterns
Stronger trunk, hips, and upper body support for daily life and training
4. Build visible muscle (without chasing “toning”)
Increased muscle definition through progressive overload
Improved shape and firmness from real muscle adaptation
A more athletic, capable look — not bulk, not fluff
5. Gain confidence that carries outside the gym
Comfort lifting in any gym environment
Trust in their own training decisions
A sense of ownership over strength and consistency
6. Leave with a repeatable skill, not a dependency
The ability to continue training effectively after the program
Confidence to progress independently or step into more advanced programming
A foundation they can build on for years — not weeks
What’s included:
✓ 3 -4 workouts each week options. All between 30-60 minutes.
✓ Ideal for a gym but can be done at home with proper equipment
✓ 3 workshop deep dives each month - one with a Dietitian
✓ 3-month commitment
✓ Access to a full masterclass resource & mobility library
✓ Direct access to me as your coach via exercise comments & group forum
✓ Confidence. Community. Results.
FREQUENTLY ASKED QUESTIONS
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FREQUENTLY ASKED QUESTIONS 〰️
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Preload is structured to progress gradually. In Phase 1 , we cover 3 strength sessions per week, each about 45 minutes for the first 3 weeks. This phase focuses on building a solid foundation with a deload on week 4.
In Phase 2, we’ll shift to sport-specific training & incorporate strategic recovery sessions. These sessions will be shorter, ranging from 15-35 minutes, and you’ll be doing 3-5 sessions a week leading up to the capacity needed for the season opening.
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I stand behind my coaching, but I get that things don’t always go as planned. If after one week, you feel like it’s not for you, no problem! You’ll get a full refund, no questions asked. After that first week though, I don’t offer refunds.
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If you’re traveling during the program, no worries! Each exercise has options, including band or bodyweight variations, so you can still get the work in without equipment. You can adjust the workouts to fit your needs, but remember — you’ll get out of it what you put in. That’s why I’ve also added two flexible weeks at the end of the program to accommodate busy schedules.
You can also download or print out the workouts in case you are out of service. Plus, there’s a DIY version available if that better suits your travel plans.
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Off Trail is entirely focused on strength, mobility and durability because most mountain bikers already get plenty of cardio during the season. The goal of this program is to build the athletic foundation that keeps you riding longer and stronger — without the breakdown that comes from simply logging more miles. Cardio is easy to maintain once you’re back on the bike, but sport demands take longer to develop and are key to staying injury-free while performing at your best. I've put together a guide with 30 minute rides you can follow on an indoor bike or trainer. These sessions are designed to complement your strength work and use how you wish.
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To get the most out of Off Trail, you’ll need some basic equipment. You can do the program at home with the right setup or at a gym — either works! A gym will give you more variety in the program and more options.
At a minimum, you’ll need mini bands, one long resistance band, a bench/step/box, and weights ranging from 5-25 pounds. These tools will help you perform the exercises with proper form and maximize your progress.
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Off Trail is designed for riders with an intermediate fitness level. This means you should have some experience with exercise — whether through group classes, other workouts, or a basic understanding of movement patterns like squats, lunges, and core exercises. If you’re comfortable with these fundamentals, you’ll be ready to dive in and get the most out of the program!
If you’re not sure what the right fit is for you, you can book a free consultation with me and we can figure it out together!
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For best results, you’ll want to do only one program at a time to focus on the goal at hand — prepping for bike season! While you may want to do it all, trying to do too much can lead to burn out, injury or overuse while slowing your progress.
Less is more when it comes to proper training and Off Trail is designed to keep you focused and get you trail ready!
Off Trail doors are open all year to match your season.
Just here for info? That’s cool, too! Grab my free rider-focused bundle — RIDE STEADY - built to help you feel stronger, more stable, and more confident on the trail.
Inside, you’ll get:
A 5min trailhead warm-up you can do anywhere
A 10min post-ride cool down to aid in recovery
My top 5 go-to stability exercises from my new program, Tune-Up to keep your joints resilient as you ride!
These are simple, effective, and made just for riders like you. Drop your info below to get instant access!