Join Before July 15th for the Body to Bike Challenge!
Be Stronger, Ride More, and Have More Fun!
The 3 Week Body to Bike Challenge
Starts Monday, July 15th
And for This Challenge ONLY...
3 Weeks Body to Bike Workouts, Videos, and Drills Designed to Bring Body Mechanics to Your Biking for Climbing and Descending Confidence and Control!
Discover Easy to Follow Workout Plans Designed for Women Mtn Bikers that Can Be Done From Anywhere
Designed by Liz Koch, Doctor of Physical Therapy
FEATURED IN:
THERE IS HOPE
You Can Create a STRONG BODY
Get an app workout membership and use it to:
- Lifting Programs to Promote Strength and Bone Density Building
- Programs for Specific to Sports
- Programs for Women Coming Back to Training
- Programs Focused on the Core
- More to Come Soon!
Long Term Success
3 Week Body to Bike Challenge
The challenge designed to set your schedule, your habits, and your body for now and the future!
- Choose a Program or Do the Challenge Workout
- PLAN Your Week By Moving the Workouts
- Post PROOF of Your Workouts and Bike Drills in the FB Group
- See the PROFIT of Each Week
And for this challenge only, you will get the Body to Bike Workout, Concepts Video, and Bike Drills designed to help your movement mechanics go from workouts to biking confidence with a different subject each week!
“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
With the Addition of Body to Bike Challenge!
- Week 1: Body Position for Downhill Control
- Week 2: Climbing Efficiency
- Week 3: Climbing for Techincal Roots and Rocks
- Each Week has a Movement and then a Biking Drill to Correlate
- Gain On the Bike Confidence with Bike Drills and Workouts!
INTRODUCING
The Outdoor Women Strong Membership
With a simple shift in your lifestyle by adding in workouts, you could start making the moves your want and be strong.
All programs are designed to be able to do at home or in the gym.
A Library of Programs to Fit Your Needs and Time of Year!
- Lifting Programs to Promote Strength and Bone Density Building
- Programs to Support and Prepare Your Body for More - Bridge Program
- Mobility Programs to Target Areas Women Need
- Sport Specific Programs for Cross Training and General Strength in Mind
- Access to ME - Doctor of Physical Therapy
Workouts range from 20 min to 45 min depending on the program you choose to do.
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!
The right workout plan can make all the difference. We’ll cover it all in The Outdoor Women Strong Membership.
What's Included In The Membership...
Strength, Mobility, and Endurance Programs
- MTB - Lifting Programs
- MTB - Endurance Programs
- Whitewater Lifting Programs
- Time Crunched Athlete Program!
- Bridge Program!
- Mobility Programs
What does this mean:
- Resistance Programs for the In-Season at a Gradual Pace So You Can Keep Riding and Gaining Strength
- Heavier Resistance Programs for the Winter Training to Gain Strength When Riding is Lower
- Lighter Resistance Training Programs for those needing a lighter load
- Programs to even out your body if you need separate workouts for lower body, upper body, and core/balance regions (with an assessment)
Follow the plan in the app with workouts to gain the strength and power you need, all while helping your body feel better and more balanced through programs designed by a Doc of Physical Therapy.
Extra Videos
Extra Knowledge to Ride Better
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.
Community
Members FB Group
The secret to continuing workout programs and plans comes from community. This will give you:
- Accountability by wanting to improve
- Motivation by seeing others share their gains and wanting to share your own!
- Sense of belonging, as many on the RL Team are not pro riders, but women looking to have a blast and get away from it all in the woods. Be prepared to make friends and get support from women across the world.
You’ll find this part of the RL Membership warms your heart the most with women from around the world.
Bonus Modules
Extras
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:
- How to focus your endurance training to meet your trail and body needs (Understanding Endurance Training)
- Supporting your shoulders and neck to get the most from your riding and exercises (Shoulder Blade Activation Module)
- Body position to drops to gear that you need to have on the trail with you (New to Mtn Biking Module)
- How to focus in on your core with base levels and pelvic floor focus (Lower Core and 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 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.“