One hour comprehensive movement assessment.
$150.00
$150 per one-hour session: Comprehensive movement assessment based on my book, Dynamic Flexibility: Train Your Body to Move. Your assessment will detect area's of challenged mobility that may lead to injury, will aid in building your program to meet your goals and support your activities of daily living. Book is included with the assessment.
Core Stability: Jan. Feb. March 2026
$260.00
Core stability training is crucial for cyclists because it improves power transfer by stabilizing the body and preventing inefficient side-to-side movement, which enhances pedaling efficiency and reduces fatigue. A strong core also improves posture, leading to better breathing and a more aerodynamic position, which decreases the risk of common cycling injuries like lower back pain by providing proper spinal support and symmetry.
Key Benefits
- Enhanced Power Transfer: A stable core acts as a bridge between the upper and lower body, efficiently transferring the force generated by the legs to the pedals. This prevents wasted energy and ensures a smoother, more powerful pedal stroke.
- Improved Stability and Balance: Core strength helps stabilize the body on the saddle, which is vital for maintaining control and balance on various terrains and during tight turns.
- Reduced Risk of Injury: By providing proper support for the lower back and pelvis, a strong core prevents imbalances and overuse injuries, such as lower back pain, IT band syndrome, and hip issues that can arise from a weak or dysfunctional core.
- Better Posture and Aerodynamics: A strong core allows for a more stable and comfortable riding position, which facilitates better breathing, improves endurance, and allows for a more efficient, aerodynamic posture.
- Increased Endurance: A stable and strong core reduces the effort required from compensatory muscles, leading to less fatigue over long rides and overall improved cycling endurance.
How it helps prevent pain
- Reduces Compensatory Strain: When the core is weak, other muscles (like the hamstrings, quads, and hips) overcompensate, leading to muscle imbalances and pain.
- Stabilizes the Spine: The core muscles stabilize the spine, preventing the lower back from being overloaded and injured during repetitive movements.
- Promotes Body Symmetry: Core exercises, along with balance training, engage stabilizing muscles, which helps to address muscular imbalances and improves overall body symmetry, further reducing the risk of injury.
- 13 classes
- Class is held live on Zoom, Tuesday's 5:30 p.m.
- You will receive your zoom link 30 minutes prior to class
- You will have unlimited access to the class for one week!
- Instructor Rod Murray 500 RYT, ACSM-EPC, USA Cycling & USA Weightlifting Coach
- Break out of your forward-facing routine and develop wraparound strength and flexibility to improve how you move in your linear sport
YOLA Core Stability, October
$80.00
YoLA is a blend of yoga, strength and mobility moves designed for “linear athletes” to reduce fatigue, lessen your risk of injury and improve your performance, If you walk, run, swim or ride a bike, YoLA can help you get better at the things you love doing.
- 4 classes
- Class is held live on Zoom, Tuesday's 5:30 p.m.
- You will receive your zoom link 30 minutes prior to class
- You will have unlimited access to the class for one week!
- Instructor Rod Murray 500 RYT, ACSM-EPC, USA Cycling & USA Weightlifting Coach
- This one hour class includes core work, joint mobility, muscle flexibility and strength training
- Why? Injury prevention, fatigue reduction, increased comfort, endurance and power.
- Break out of your forward-facing routine and develop wraparound strength and flexibility to improve how you move in your linear sport
Virtual Class YoLA! Yoga for Linear Athletes One Drop in Class
$25.00
YoLA is a blend of yoga, strength and mobility moves designed for “linear athletes” to reduce fatigue, lessen your risk of injury and improve your performance, If you walk, run, swim or ride a bike, YoLA can help you get better at the things you love doing.
- Class is held live on Zoom, Tuesdays 5:30 pm
- You will receive your zoom link 30 minutes prior to class
- Please register one hour before class
- Instructor Rod Murray 500 RYT, ACSM-EPC, USA Cycling & USA Weightlifting Coach
- This one hour class includes core work, joint mobility, muscle flexibility and strength training.
- Why? Injury prevention, fatigue reduction, increased comfort, endurance and power.
- Break out of your forward-facing routine and develop wraparound strength and flexibility to improve how you move in your linear sport.
In-Studio and Virtual Personal Training & Yoga Instruction
$1,000.00
$1,000 for ten sessions 10 one hourly weekly sessions in-studio, shaped into a progressively challenging program with tailored exercise plans sent to you via email so that you can make progress in between your sessions. Going away? Take me on the road while using your virtual training option! It's included!
2 Hr./week In Studio and Virtual Personal Training & Yoga Instruction
$900.00
$900 for 10/60-minute sessions, 2 hours twice weekly delivered to your home live in studio or via FaceTime or Zoom by Rod Murray himself. You get 60 solid minutes of total focus on your fitness.
Corporate Fitness Virtual and In Person
$150.00
We bring our knowledge and experience directly to you whether virtually or in person.
Each class is one hour and can be tailored to a group or purpose, ie, running, cycling, sitting. Attendance is limited by your space and up to 100 virtually. More information available upon request.
RideInside + YoLA Drop In Class Is All Thrills & No Icy Spills!
$40.00
This is a 60 minute RideInside, coached ride drop in class. Great opportunity to try the class, add to your current training structure, or if stuck inside on a gloomy Winter day. The structure of the class is based on gaining stamina for getting out doors to kick off your seasonal riding.
RideInside & YOLA January 18 thru February 2025
$199.00
USAC Level 1 Cycling Coach Rod Murray brings his 26th annual RideInside + YOLA class right to your pain cave. RideInside with Rod and you will be a fitter, faster rider by springtime. It's All Thrills & No Icy Spills! Here's how it works:
- Your bike & trainer, at your locale, for a 1-hour coached ride
- Half-hour of YOLA follows each ride; Rod's yoga for linear athletes will strengthen your core and improve your mobility so you feel better on the bike and move better when you're off it
- Saturday mornings, Jan. 18 thru Feb 25. Zoom opens at 7:45 for setup; coached ride starts at 8 a.m.
- This series is designed to build your stamina and boost your power so that winter doesn't go to your waist
- 6 weeks of classes, includes RideInside + YOLA class and 2 virtual recorded workouts to do on your own. Recorded classes expire before the next Saturday class
- Strongly encouraged to have a cadence device on your bike
- Props for YoLA class: bands and blocks to enhance your mobility & strength workouts
- Drop-ins $40/class
Want to be road-ready for 2025? Register for RideInside + YOLA today.