Body to Bike Challenge Starts Aug 4th
Built for Outdoors Backed By Science
Join Now to Be Part of the 3 Week Body to Bike Challenge Starting Monday, Aug 4th
The Strength, Mobility, and Endurance Programs You Have Been Looking For!
Designed by Liz Koch, Doctor of Physical Therapy
FEATURED IN:
Helping Women Power Every Adventure!
If You are Looking For:
- Lifting Programs to Promote Strength and Bone Density Building
- Strength Programs for Outdoor Adventure Women and Also Sport Specific
- Programs for Beginners
- Videos Focused on Technique
- Access to a Physical Therapist for Specific Questions
Long Term Success
3 Week Body to Bike Challenge
The challenge designed to build your confidence on your bike!
- 3 Weeks of Strength Workouts
- 3 Weeks of Simple Bike Drills to Change the Way You Ride
- Post PROOF of Your Workouts and Bike Drills in the FB Group to Keep Accountable
- See Your Changes on the Bike Each Week!
Join Before Aug 4th to get the Body to Bike Program and Join the Challenge.
- Week 1: Body Position for Downhill Control
- Week 2: Climbing Efficiency
- Week 3: Climbing for Techincal Roots and Rocks
Many Different Programs
Strength, Mobility, and Endurance Programs
Programs for YOU!
- For Your Sport
- For Your Level of Difficulty
Amazing Community!
From Across the World You Will Meet, Help, and Be Supported By Other Women Who Love the Outdoors and Want to Be Strong in Their Adventures!
Access to A Doctor of Physical Therapy
I’ll Be There in the App to Help You Choose the Right Program for You and To Answer Those Odd Questions that Pop Up As You Train!
Features:
- Many Different Programs to Match What You Need, Beginner Through Advanced
- Access to Your Coach
- Specific Exercise Guidance
- Committed Members Who Will Push You Too
- Delivered Through App
Equipment Needed:
- Required:
Resistance Bands, Kettlebells/Dumbbells Weights, Foam Roller, Place to Do Exercises
(For Minimal Equipment Programs)
- Recommended:
Heavier Kettlebells/Dumbbells, Heavier Bands
“I feel stronger both physically and mentally. I am super proud this week that I got my goat! The one trail feature where we usually ride that nearly made me cry – I DID IT (and I didn’t die lol). It has been a good week. Being more intentional with my time has been huge. I am so glad that I decided to do this program“
- Member
“Birthday Ride Done! My husband says I’m fitter than I’ve ever been. Not Bad for 59! I feel I’ve improved so much recently thanks to Liz, and her training programs. I really concentrate on relaxing my shoulders and arms on this ride and using my core more! I was so much fun!!”
- Member
“I gained confidence to know that I CAN COMPLETE something I commit to strength and exercise wise. It was definitely hard but every time I wanted to lay in bed I thought of how good it would feel to click those check boxes and Got Em DONE!”
- Member
In The Next Month, You Could…
- Be Riding Trails You Said No To Before
- Confidently Be Trying More Features on the Trail
- Feel GOOD About Your Body and the Progress You Have Made!
What's Included In The Membership...
Strength, Mobility, and Endurance Programs
Programs!
A Program for the Outdoor Women Adventure Seeker!
- MTN Bike In and Off Season
- Whitewater Program
- Time Crunched Program
- Mtn Bike Endurance Programs
- Bridge/Beginner Program
- Mobility Programs
All the Strength Programs have 4 Levels of Difficulty from Level 1 Beginner who has trouble squatting and doing overhead movements to Level 4 with plyometrics and advanced lifts.
Extra Videos
General Videos on Your Body
Even with a great workout plan, you can use some extra information to make you a better rider.
You’ll Learn:
- How to navigate your nutrition needs while biking
- Drills and Skills on the bike from skills instructors
- Anatomy and physiology specific to the woman's mtn biking body
You’ll learn these videos keep your interest and motivation going as you incorporate different things each month into your biking.
Bonus Modules
Extra Modules/Workouts
For many, the goal is to build a strong biking body to ride for farther and tackle those steep climbs. In these bonus sections, you’ll learn more information on:
- Understanding Endurance Training
- Shoulder Blade Activation Module
- New to Mtn Biking Videos
- Pelvic Floor Module
These give you the extras to support the Program you Choose and get the most for your body!
NICE TO MEET YOU
I'm Dr. Liz Koch
After graduating with my Doctorate of Physical Therapy degree and being a broken down athlete myself, I wanted to get back out on the trails that I loved so much as a teenager and little girl. But I had limited time and a body that was saying – eh – you want to do what…
That is when my need and the needs of other women rider came to the surface. There wasn’t a program to follow for me, the everyday rider that wanted to have more fun on the trails and wanted to do it in such a way that I wouldn’t get hurt doing. (as many other workout programs seem to start me too hard to quickly and demanded a lot of time).
So was born the Membership and in it… Programs to focus on our similar needs: core strength, use and function of our glutes, and strength and endurance to ride and climb farther while feeling good in their body. Come join me and have more fun on the trails.
P.S. I also do individual strength training programs for those with specific needs. Click here to fill out a form and I’ll be in touch.
“2.5 weeks of Climb Crushers and I LOVE IT! Wonderful side effect is my shoulder knots and pain have drastically decreased. (My masseuse and chiro are amazed) The pain and stiffness are gone and the strength and mobility have returned 100%! Thank you Liz for creating such an amazing program!”
- Melissa K.
“Week 1 was great! I was really off track after my injury and this has helped tremendously to get back on track and leading into the off season, it’s motivation to stick with it all winter too!“
- Member
“We did an awesome ride yesterday and I was so proud of myself afterwards.
I did the climbs, I did the work and it paid off. Everyone I rode with commented on my progress.“
