6 UCI World Cup DH Championships & 2 Enduro World Series Championships.

Our results speak for themselves.

2018–2019BasicMTBTrainingPerformXBasicMTBTrainingisformountainbikeathleteswhoarelookingforade-tunedversionofthePerformXEliteMTBTraining.ItisgearedforanyMTBathletewhorequiresanefficientyeteffectivefitness,nutrition,andmentaldevelopmentprogram.Detailsasfollows:

1. Assessment,fitnesstesting,androutineinstruction:• Assessment:

• Optionofin-personassessmentorself-assessment.• Fitnesstesting:

• Optionofin-persontestingorself-testing.• Routineinstruction:

• Optionofin-personorviaphoto/videoandSkypeassistance.

Note:Ifonlocation,itisrecommendedtospend2dayswithToddonlocation(choiceofSquamish,BritishColumbia,Canadaorlocationofchoice;eitherattheexpenseofathlete/s).Ifnotonlocation,thereareoptionstoworkremotely(viaSkypeandvideosupport).

2. StrengthandConditioning:• (2)Pre-seasonroutines

• Pre-seasonfocuseson:• Bio-mechanicBalancing• Foundation• Power

• (2)On-seasonroutine• On-seasonfocuseson:

• Maintenance(non-gym)• Maintenance(gym)

3. Cardiovascular:

• (2)Pre-seasonroutines• Pre-seasonfocuseson:

• Base• StaminaandEndurance• MaximumPower/LactateThreshold

• (2)On-seasonroutine• On-seasonfocuseson:

• Maintenance(on-bikeonly)• Maintenance(on-bike+additional)

4. Nutritionguidanceandplan:

• Detailedinstructionandplantofollow.

5. Mentalfitness:• Analysis• Goalsetting.

BasicMTBTrainingoutline:

• Pre-season:• DevelopmentRoutine1:

• Resistancetraining:Bio-mechanicBalancing(3–4times/weekly).• Cardiovasculartraining:BaseBuilding(2–3times/weekly).• Mobilitytraining:Stretching,yoga,andspecialtyprogram(new).• Durationofroutine:6–8weeks(approx.4monthspriortocompetitionseason).

• DevelopmentRoutine2:• Resistancetraining:

• Part1:Foundation(3–4times/weekly).• Part2:Power(3–4times/weekly).

• Cardiovasculartraining:• Part1:StaminaandEndurance(3–4times/weekly).• Part2:MaximumPower/LactateThreshold(3–4times/weekly).

• Mobilitytraining:Stretchingandyoga.• Durationofroutine:6–8weeks(approx.2monthspriortocompetitionseason).

• On-season:

• MaintenanceRoutine1:• Non-gymworkout:Agroupofvariousworkoutsthatcanbecompletedawayfromthegym,whichassistswith

travelandraceschedule,andprovidestrengthandmobilitymaintenance(2–3times/weekly).• Cardiovasculartraining:On-bike(trail,enduro,and/orDH)onlyaswell(2–3times/weekly).

• MaintenanceRoutine2:• Gymworkout:Agymroutinethatcanbeimplantedduringraceschedule,focusedonstrengthandmobility

maintenance/development(2–3times/weekly).• Cardiovasculartraining:On-bike(trail,enduro,and/orDH)andadditionalequipment(rower,stationarybike,etc.)

(2–3times/weekly).

Additiontrainingdetails:

• Allathletesareresponsiblefortheirtravel(toBritishColumbia,Canada)andgymfeesduringallconsultation.• Subscriptionto2018–2019PerformXAthleteNewsletters.Coversvarioustopicsrangingfromtraining,nutrition,mental,andother

ongoingperformanceresearch.Cost:

• $1500.00+GST/HST(12%tax)=$1680.00• Note:

• Allfeesdueuponattrainingpriortoassessmentandfitnesstesting.• Norefundsand/orcreditforanyreasonordefault(includinginjury,illness,stopofcompetition,etc.).• Additional‘one-on-one’assistanceisavailable(atacharge).ContactToddforfurtherdetails.

Contact:

• Toddat+1-604-935-9484/todd@performxracing.com