(Injury comebacks, Bulding on success, Body recomposition, and big goals ahead)
🎯 The Off-Season Reality
Off-season training looks a little different for everyone I coach.
Some riders are coming back from injuries.
Others are tapering for multi-day enduro races overseas.
Many are back for another season looking to build on their previous success.
A few are brand new to structured training — but not letting it stifle their ambition.
The programs vary, but the philosophy stays the same:
👉 Restore/reinforce movement. Build strength. Layer performance intentionally.
Here’s a look inside what some of my athletes are working on right now — and what it really takes to build strong, durable riders through the winter.
🚴♀️ The Cross-Canada Rider
One of my newest riders has set an incredible goal: ride 7,600 km across Canada next summer — averaging about 100 km per day for three months.
- Focus:foundational strength and endurance for longevity, not speed.
- Approach:low-impact strength sessions (quads, glutes, core), progressive Zone 2 rides, and mobility to stay comfortable in the saddle.
- Challenge:managing foot arthritis and mild knee irritation while steadily increasing training volume.
- Lesson:you don’t need elite fitness for big goals — just a smart plan and consistent effort.
Focus: foundational strength and endurance for longevity, not speed.
Approach: low-impact strength sessions (quads, glutes, core), progressive Zone 2 rides, and mobility to stay comfortable in the saddle.
Challenge: managing foot arthritis and mild knee irritation while steadily increasing training volume.
Lesson: you don’t need elite fitness for big goals — just a smart plan and consistent effort.
💪 Post-Injury Rebuilds: Two Different Paths
I’m currently coaching two riders through back-related recoveries — both success stories in progress, but at very different stages.
Rider A is wrapping up a year-long rehab and shifting into a body-recomposition and performance phase.
- Focus:posterior-chain strength, symmetrical hinging, and controlled power development.
- Approach:higher-intensity compound lifts reintroduced under strict tempo and positional control.
- Lesson:when rehab is done right, performance isn’t far behind.
Focus: posterior-chain strength, symmetrical hinging, and controlled power development.
Approach: higher-intensity compound lifts reintroduced under strict tempo and positional control.
Lesson: when rehab is done right, performance isn’t far behind.
Rider B is started their journey later, still in the confidence-building stage of nerve-related back pain.
- Focus:re-establishing trust in movement through short-range stability work and controlled reloading.
- Approach:anti-rotation drills, supported hinging, and gradual reintroduction of bike-specific movement.
- Lesson:recovery isn’t linear — but awareness and patience always win.
Focus: re-establishing trust in movement through short-range stability work and controlled reloading.
Approach: anti-rotation drills, supported hinging, and gradual reintroduction of bike-specific movement.
Lesson: recovery isn’t linear — but awareness and patience always win.
🦵 The Freerider — ACL Surgery Rehab
One of my freeride athletes is recovering from a ruptured ACL and is currently ahead of schedule — which is both exciting and dangerous.
- Focus:controlled quadriceps and hamstring strength, symmetry, and gradual reloading.
- Approach:tempo-based lower-body work, controlled balance training, and low-impact aerobic conditioning.
- Challenge:resisting the urge to rush the comeback — the last ACL injury likely came from doing too much, too soon after a previous injury.
- Lesson:progress is earned by respecting recovery, not skipping steps.
Focus: controlled quadriceps and hamstring strength, symmetry, and gradual reloading.
Approach: tempo-based lower-body work, controlled balance training, and low-impact aerobic conditioning.
Challenge: resisting the urge to rush the comeback — the last ACL injury likely came from doing too much, too soon after a previous injury.
Lesson: progress is earned by respecting recovery, not skipping steps.
✈️ Enduro Racers Abroad
Two riders just wrapped up tapering for overseas multi-day enduro races — one in Europe, one in South America.
- Focus:maintaining strength and aerobic repeatability while reducing fatigue.
- Approach:contrast strength work (power + control), short high intensity spins, and mobility “flush” sessions.
- Lesson:tapering isn’t about rest — it’s about precision. The goal is to arrivesharp, not stale.
Focus: maintaining strength and aerobic repeatability while reducing fatigue.
Approach: contrast strength work (power + control), short high intensity spins, and mobility “flush” sessions.
Lesson: tapering isn’t about rest — it’s about precision. The goal is to arrive sharp, not stale.
🎿 The Ski-Prep Block
Another athlete’s winter is centred on a major backcountry ski expedition coming up soon.
- Focus:long-range aerobic base, knee and hip resilience, and trunk stability for heavy pack days.
- Approach:front-loaded lower body work, hinge isometrics, and longer-duration aerobic sessions.
- Lesson:ski-touring success starts months before the snow falls — in the gym.
Focus: long-range aerobic base, knee and hip resilience, and trunk stability for heavy pack days.
Approach: front-loaded lower body work, hinge isometrics, and longer-duration aerobic sessions.
Lesson: ski-touring success starts months before the snow falls — in the gym.
🔄 Riders Returning After Summer Breaks
Several riders took a well-earned August reset and are now back in training — recharged and motivated.
- Focus:rebuilding strength, cleaning up movement quality, and setting goals for next spring’s enduro races.
- Structure:2 strength sessions / 2 rides / 1 mobility day.
- Emphasis:a quick block of VO₂max to boost power and unilateral leg work to fix lingering imbalances.
- Lesson:autumn is for recalibration — small, consistent efforts now pay off huge when race season returns.
Focus: rebuilding strength, cleaning up movement quality, and setting goals for next spring’s enduro races.
Structure: 2 strength sessions / 2 rides / 1 mobility day.
Emphasis: a quick block of VO₂max to boost power and unilateral leg work to fix lingering imbalances.
Lesson: autumn is for recalibration — small, consistent efforts now pay off huge when race season returns.
🔸 Wrap-Up
Whether it’s a full comeback from injury, prepping for an expedition, or fine-tuning for racing — the same principles apply:
✅ Restore what’s broken or unbalanced.
✅ Rebuild strength and control.
✅ Layer performance when the body’s ready.
That’s what off-season training is about — using downtime to future-proof your body so you can ride harder, longer, and pain-free when spring hits.
📣 Ready to Make Your Off-Season Count?
Whether you’re chasing a big goal, coming back from injury, or simply want to feel stronger next season — I’ll design a plan around your needs, schedule, and equipment.
👉 Book your Launch Call