Strength · Endurance · Pre-Trip Prep

PHYSICAL CONDITIONING

The trip you paid for is decided weeks before you fly. These programmes get you physically ready for the specific demands of your adventure, so day four feels like day one: powder legs for heli weeks, grip endurance for the Cape, repeat-run fitness for bike parks, and the recovery habits that keep you riding all trip.

Curriculum
28 lessons
Free Preview
9 lessons
Modules
10
Status
In production

Skills You Will Develop

Sport-Specific EnduranceLeg & Core StrengthGrip & Forearm EnduranceMobility for RidersHeat & Cold AdaptationTaper & Travel RecoveryInjury-ProofingOn-Trip Recovery

Who It Is For

beginnerFitness has lapsed and the trip is booked. Six weeks is enough if you start now.
intermediateTrain already, but want the work aimed at your trip instead of the mirror.
advancedChasing big multi-day objectives where day-five fatigue is the real risk factor.

Gear Covered

  • Nothing fancy: a mat, a backpack, stairs
  • Optional: dumbbells or a kettlebell
  • Optional: grip trainer
  • A bike or running shoes
  • A foam roller
Fifteen Years In

All 28 lessons below are written, and every one of them came out of riding this terrain rather than reading about it. Film is shot on the trips we run, so each lesson is captured where it is taught. Book a trip that runs this discipline and its full library comes with your booking.

Trips that unlock this library
Unlock it early

Put $200 down on a trip that runs this discipline and its libraries unlock today - the deposit comes straight off the trip when you book.

Start with a $200 deposit
Want it coached, not just read?

We run in-person coaching in your home town before your trip - a fraction of what a day costs once the flights, hire and lift passes have started. Groups on the same trip split the travel.

Coaching for physical conditioning

Full Curriculum

The Base (every trip)
Eating for the Trip: The Weeks Before and the Travel Days12 minRead freeFuelling the Day: On the Hill, In the Saddle and Overnight Recovery12 minRead freeWhy Fitness Decides Your Trip7 minRead freeThe 6-Week Pre-Trip Framework10 minRead freeMobility for Riders: Hips, Wrists, Ankles9 minRead free
Snow Weeks (heli, powder, sled, snowbike)
Powder Legs: Squat Endurance That Lasts All Day10 minFullCardio Base for Altitude & Deep Snow9 minFullCold Adaptation & Between-Day Recovery8 minFull
Moto & Expedition (Cape York, enduro, 4WD)
Grip & Forearm Endurance: Beat Arm Pump9 minFullCore for Rough Terrain: Anti-Rotation Work10 minFullHeat Fitness for the Cape & the Outback8 minFull
Bike Park Weeks (MTB)
Upper Body & Braking Endurance9 minFullRepeat-Run Conditioning: Laps Without Fade8 minFull
High-G & Water (drift, jet ski)
Neck & Anti-Fatigue Work for High-G Days8 minFullHydration & Focus Protocols for Track Days7 minFull
Air & Falling
Tuck and Roll: Falling Without Breaking9 minRead freeTrampoline: Air Awareness for Skis and Boards10 minFullFoam Pits & Airbags: Sending It Without the Bill8 minFull
The Final Week
Taper, Sleep & Timezone Shift8 minFullInjury-Proofing: The Five That End Trips Early9 minFullOn-Trip Recovery: Ride Every Day You Paid For7 minFull
Athlete Level
Periodisation: Building a Season, Not a Six Week Panic10 minRead freePower and Rate of Force Development13 minFullLoad Management: Fatigue, Sleep and Readiness13 minFullReturn From Injury Without Losing the Season13 minFullPeaking for Altitude, Heat and Time Zones13 minFull
Fuelling and Recovery
Fuelling the Machine: Nutrition for Big Days13 minRead free
Preparation Mindset
Learn from the Pros Before You Spend the Money8 minRead free

← All training disciplines

Get In Touch

LET'S BUILD
YOUR
ADVENTURE

Whether you want to surf Japan's legendary powder, ride the Old Telegraph Track to the tip of Cape York, or chase a New Zealand winter - tell us what you're dreaming about and we'll build the trip around you.

BaseAustralia · Operating Globally
Instagram@deej_ayes_an_alias

Read this before you send

These sports kill people. Not rarely, and not only the reckless - every season they kill riders who were experienced, fit, well equipped and doing everything properly. That is the honest starting position and everything else we do sits on top of it.

The mountain does not know who you are. Snow releases on people with twenty years in it. Machines roll on riders who have done that line a hundred times. Water, rock, trees and other people are indifferent to how good you have become. Every time you go out you are accepting a real chance that it goes wrong, and no amount of skill removes that chance - it only changes the odds.

What that looks like in these disciplines, plainly: avalanche burial and asphyxiation, being crushed under a machine, head and spinal injuries from falls and impacts, drowning, hypothermia, and collisions with trees, rocks and other riders.

We work in remote country, so distance is part of it. A serious injury usually means hours before a helicopter can reach you, and weather sometimes means no helicopter at all. Help being close is not a feature of any trip we run.

This is exactly why we prepare the way we do. Training before you ride, gear standards, minimum party sizes, people who know the ground, and a willingness to call a day off. All of it is about improving your odds and making the group capable of looking after itself. None of it makes anything safe, none of it makes anyone competent, and passing our training is not a qualification. Anybody who tells you they can make this safe is selling something.

Everyone out there is relying on everyone else having been honest about what they can actually do. If reading this has made you hesitate, that is worth listening to rather than talking yourself out of.

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