GCH Durable Cyclist

A 4-Week Strength & Mobility Reset for Riders Who Want
to Build Their Engine Without Burning It Out

You ride regularly. You care about getting stronger. You don’t want to live in the gym.

This free 4-week program is designed to introduce cyclists to simple, structured strength work that supports your riding — not competes with it.

Who This Is For

This program is for you if:

• You ride 2–5 days per week

• You want to feel stronger on climbs

• You get tight hips or a stiff low back after rides

• You’ve tried strength training but never stuck with it

• You want structure without overcomplication

• You care about riding well for the next 10 years, not just this season

If that sounds like you — you’re in the right place.

What Makes This Different

This is not:

• A random gym workout

• A bodybuilding split

• A “destroy yourself” program

• A collection of flashy single-leg circus moves

What You’ll Experience in 4 Weeks

Inside the program:

🧠 Pre-session check-ins to help you train with awareness
🛠 Foundational strength patterns that support your riding
🔄 Mobility work that actually translates to the bike
📉 Recovery tools that help you absorb training
📈 A simple structure that fits around your rides

You’ll also get access to my coaching app, so you can experience how I structure training and communicate with athletes.

This is not just a workout plan.

It’s an introduction to how I coach.

My Philosophy

Cyclists often chase intensity.
More miles. More intervals. More TSS.

But fitness doesn’t grow from pressure alone.
It grows from repeatable effort, recovery, and structure that fits your life.

I believe:

• Consistency beats hero workouts

• Strength supports the engine

• Recovery is part of training

• Harmony > burnout

If that resonates, we’ll likely work well together.

— Patrick
Grit City Health

What Happens After 4 Weeks?

At the end of the program, you’ll have options:

• Continue building general strength and durability

• Move into structured year-round Athlete Mode

• Begin Specialty Mode if you have a race or event goal

There is no obligation.

But if you find that you enjoy structure and want guidance, I offer ongoing coaching designed specifically for cyclists who want to train intelligently.\

A Different Approach to Coaching

Coaching at Grit City Health is built around YOU. Your goals, your schedule, and your real life! Rather than forcing everyone into the same structure, I use a mix of tools and formats to meet you where you are and support consistency over time.

Depending on your needs, coaching may include:

• TrainingPeaks for endurance-focused athletes

• Trainerize for general fitness, foundational strength, and habit-building

• Paper-based 6-week calendars for athletes who prefer a simple, distraction-free plan

No matter the format, every plan is customized to your goals and lifestyle, with an emphasis on clarity, adaptability, and long-term progress.

Rather than charging $200–$300 per month for unlimited access you may not need, my coaching model is designed to be flexible and intentional.

This approach allows you to:

• Keep monthly costs accessible

• Add deeper support when it’s actually useful

• Pay for coaching time intentionally, not passively

I’m building relationships — not transactions. My goal is for athletes to feel supported, not obligated, and confident that their coaching adapts as their needs change. If you’re unsure which option fits best, I’m always happy to help you decide.

Learn More About STAC Here.

”Patrick’s coaching style is patient, adaptive, and custom-tailored to my own personal goals (even as they evolve year after year). I could not recommend him enough to anyone from someone just trying to get off the couch to be more active to experienced athletes looking to compete at the highest levels.”

-GCH Athlete Z.V.

More Testimonials On My Athlete Success Page.

Start the 4-Week Durable Cyclist Reset

Enter your email below and I’ll send you immediate access to the program inside the Grit City Health app.

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