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Welcome to buildCLASS: Guided Strength Training for Mountain Bikers

buildCLASS is an online strength training program designed for mountain bikers, specifically women, to build strength and lean muscle from the comfort of your home. This at-home strength and resistance training program will help you be a stronger and more confident rider. Plus, itโ€™s time efficient! All you need are two hours per week. No more wondering, โ€œHow many reps should I do?โ€ or โ€œWhich exercises are best for me?โ€ Workouts are designed for you! People who want to build strength, but would rather be riding your bike. Each workout is fully guided so you can focus on your body and building the strongest version of you!

Within just 2-3 weeks of strength training with buildCLASS, youโ€™ll notice improvements in your endurance, overall strength, and riding performance


Why buildCLASS Stands Out as the Best Strength Training for Mountain Bikers

Unlike other programs, buildCLASS requires minimal equipmentโ€”just two dumbbells and a coolerโ€”and only two hours per week to see results. You'll feel stronger, have fewer aches and pains, be more agile and resilient against injuries or crashes. Plus, youโ€™ll notice looser-fitting clothes and improved endurance on the trails!


Featured Resources

Learn more about strength training, nutrition, and mindset with Free Resources:

1. What Does it Mean to, "Lift Heavy Sh$t?"
2. Mountain Biker's Menopause Cheat Sheet
3. 8 Myths of Strength Training for Mountain Bikers
4. WTF Do I eat while Riding?


What Youโ€™ll Gain from Strength Training with buildCLASS

โœ”๏ธ Build lean muscle and boost endurance
โœ”๏ธ Improve overall strength and resiliency
โœ”๏ธ Reduce muscle tightness and increase mobility
โœ”๏ธ Feel stronger and more in control on your bike
โœ”๏ธ Enjoy riding more without always feeling like youโ€™re playing โ€œcatch upโ€
โœ”๏ธ Reduce aches and pains

What Makes buildCLASS Workouts Effective?

โœ”๏ธ Full-body strength training sessions
โœ”๏ธ Emphasis on Lifting Heavy (even with dumbbells!)
โœ”๏ธ Core strength and balance emphasis
โœ”๏ธ Fun, engaging, and easy-to-follow workouts
โœ”๏ธ 1-hour classes, including a warm-up
โœ”๏ธ Designed to be completed twice per week
โœ”๏ธ Principles of progressive overload in an at home dumbbell based setting


Strength Training Options: buildSOLO vs. buildTEAM

Same strength training program, different experience.

buildTEAM

buildTEAM (Live Strength Training Classes)

๐Ÿ”น Live Zoom classes on Mon/Wed at 6:00โ€“7:00 AM PST
๐Ÿ”น Real-time accountability and camaraderie
๐Ÿ”น Personalized feedback and daily check-ins
๐Ÿ”น Best for those who enjoy live interaction, structure, and accountability
๐Ÿ’ฒ $78/month

Best for you if:

  • You like accountability and camaraderie

  • You can make the 6-7am time slot work!

buildSOLO

buildSOLO (On-Demand Strength Training Workouts)

๐Ÿ”น Access pre-recorded classes anytime
๐Ÿ”น Fully guided workouts with detailed instruction
๐Ÿ”น Ask questions via email for additional support
๐Ÿ”น Ideal for those with a fluctuating schedule or self-motivation
๐Ÿ’ฒ $41/month

  • Best for you if:

    • You have a fluctuating schedule or canโ€™t make the 6am live class

    • You are self motivated


Essential Equipment for Strength Training with buildCLASS

Unlike traditional gym programs, buildCLASS makes strength training simple and accessible. All you need is:

โœ”๏ธ Two Dumbbells (15โ€“20 lbs)
โœ”๏ธ A cooler, bench, or box
โœ”๏ธ Set of resistance bands
โœ”๏ธ Foam roller

buildCLASS uses simple equipment. All you need to get started are 2 dumbbells and a cooler, bench, or chair. We also use resistance bands and a foam roller!


Testimonials

 
โ€œBekah is truly a gem when it comes to helping people achieve their goals and become their best selves.โ€
— -Kristin Dahl
 
โ€œIโ€™m without a doubt the fittest, leanest, and strongest Iโ€™ve been since having kids.โ€
— Nikki Rohan

Ready to get Started?

FAQs: Everything You Need to Know About Strength Training with buildCLASS

  • Absolutely! This program is designed for all levels, from beginners to advanced athletes. The first two days of each 5-week block introduce new movements, and you can always access the YouTube library for extra guidance.

  • Yes! If you miss the live class you can access the recorded (on demand) version of the class anytime!

  • To get started with buildCLASS, all you need is a set of dumbbells and a cooler/bench/box (something you can stand on thatโ€™s ideally 2โ€ below your knee in height). Most people start with 2 15# dumbbells. In addition we use a foam roller and resistance bands such as these and these.

  • Strength training builds muscle that is used on the bike but is not built while riding the bike. Mountain biking is truly a full body sport, and your riding will benefit tremendously from building a strong core, posterior chain, and upper body. In addition, strength training makes you more resiliant against injuries and is a time efficient way to build strength, muscular endurance, and power.

  • Everyone has a different muscular response to strength training based on genetics. Typically, people who โ€œbulk upโ€ are training specifically to bulk. They lift at a very high volume and supplement to support muscle growth with a lot of food and very little cardio or endurance exercise. The vast majority of people actually experience getting leaner and clothes fit looser, as fat is replaced by lean muscle.

  • You do not need to have previous weightlifting experience. The buildCLASS is suitable for beginners as well as advanced athletes alike. At the start of each 5 week block, we take 2 days to introduce the new movements. You can also access the YouTube library to review or practice difficult moves.

  • buildSOLO is $38/mo and buildTEAM is $75/mo

  • buildSOLO is the recorded version of buildTEAM.

    buildTEAM is live on Zoom every M/W 6:00-7:00am PST. Think of buildSOLO like doing the Peloton class from last week and buildTEAM is like doing the Peloton class live in the studio (but from your home).

  • The buildCLASS program creatively applies the principles of progressive overload, which means over the course of each 5 week block we increase the stimulus of the workouts. In a traditional gym setting, progressive overload is applied by adding more weight to the same movements over the course of 4-8 weeks. buildCLASS is designed around 2 dumbbells, thus stimulus is increased in with the creative use of tempo, reps, rest time, work time, and exercise selection and order. This allows your body to apply a sustainable muscle building stimulus without leaving you so sore you canโ€™t get off the toilet!

  • If you have mobility restrictions or an injury consult your physician or physical therapist prior to starting buildCLASS. Bekah can help with modifications and mobility exercises but canโ€™t prescribe any specific rehabilitation.


Take the MTB Strength Quiz to find a program that will help you reach your goals.

Take the MTB Strength Quiz to find the perfect training plan for your riding goals. Answer a few quick questions, and weโ€™ll match you with the best program to build strength, boost endurance, and prevent injuries. Plus, get a free workout or book a call with our experts to kickstart your progress!


Additional Strength Training Programs for Mountain Bikers


 

Stay tuned for more Strength Training Plans! If you are interested in demoing buildCLASS, send Bekah an email at Bekah@bravendeavors.com.

 
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