This can be a gift certificate for someone else or for yourself in the form of credits to apply to a session booking.

You will be provided a digital gift card that provides a QR Code to book the first session after checkout.

Learn more about Consummate Athlete Bike Skills Lessons here 

NOTE: During checkout, please use the OPTIONAL NOTES field on the checkout page to note the name of the person the gift certificate is for.

The fourth Shred Girls book is here and it’s time for summer camp! In Shred Girls: Lindsay and The Curse of Gemini Lakes, Lindsay, Ali and Jen are heading to a multi-sport camp in the mountains where they’ll ride bikes, swim, canoe and try out all new sports. But something strange is going on at Gemini Lake. It’s almost like the camp is… cursed!

As tensions rise and weird incidents multiply, the Shred Girls face their biggest challenge yet: Can they put aside their growing conflicts and work together to uncover the truth? With friendship tested and camp chaos mounting, they’ll need all their skills, courage, and teamwork to break the curse before Gemini Lakes is destroyed forever.

One summer. Three friends. An impossible challenge.

Will the Shred Girls save their camp, or will this be the worst summer of their lives?

Get the book:

• Amazon.com (ebook and print)
• Amazon.com (audiobook)
• CANADA: Indigo.ca | Amazon.ca | McNallyRobinson.com
• USA: Amazon.com | Bookshop.org | BarnesAndNoble.com | BetterWorldBooks.com
• UK: Waterstones

This can be a gift certificate or for yourself in the form of credits to apply to a session booking.

You will be provided a digital gift card that will allow them to use a QR Code to book your first session after checkout.

Learn more about Consummate Athlete Bike Skills Lessons here 

NOTE: During checkout, please use the OPTIONAL NOTES field on the checkout page to note the name of the person the gift certificate is for.

The high-profile fit and a green undervisor make this cap a classic with an added pop of color.

• 100% cotton twill
• Structured
• Five panel
• High profile
• Green undervisor
• Sewn eyelets
• Snapback closure

• 50% cotton, 50% polyester
• Fabric weight: 8 oz/yd² (271 g/m²)
• Yarn diameter: 20 singles
• Soft fleece fabric inside and outside
• Air-jet spun yarn for reduced piling
• Regular fit
• Metal zipper
• Front pouch pockets
• Unlined hood with color-matched drawcord
• Double-needle stitching at shoulders, armholes, neck, waistband, and cuffs
• Safety Green: Compliant with ANSI/ISEA 107
• Blank products sourced from Honduras and El Salvador

This product is made especially for you as soon as you place an order, which is why it takes us a bit longer to deliver it to you. Making products on demand instead of in bulk helps reduce overproduction, so thank you for making thoughtful purchasing decisions!

Is This Plan For You?

This plan is meant for beginner, novice or intermediate riders looking for guidance on preparing for a gravel race or event.

This plan assumes you have some fitness base coming into the last 2-3 months before the event.

If you are further out from your race, please check out our popular ‘3 Months Offroad Base Training Plan’

This plan will get you fit but also make sure you are prepared. It follows the same progressions and ideas I have used to help many athletes gain experience in Gravel and learn to train reasonably and consistently.

The plan that provides guidance on adding time/volume as your schedule and fitness allows. The general range of hours required is 5-10 hours per week and provides notes to extend or shorten depending on your time available.

It includes guidance for power, heart rate and RPE. It is ideal to use all 3 but you can use any of the 3 and still have great success.

What Does It Include?

While other plans will include only workouts. This plan includes reminders about preparation, bike setup and critical event specific workouts to ensure you are ready to thrive on race day mentally and physically. Consummate Athlete offers guidance on equiptment and fueling built into this training plan. These guidelines can be refined by booking phone consultations as you follow the plan.

Structured Workout Downloads are included for most bike workouts ( for Garmin / Zwift Etc ). Some workouts do not have download to keep things simple and provide freedom from focus and devices! (e.g. ride endurance on gravel for 3 hours).
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A basic core routine and 1-2 weekly yoga and/or walking sessions are provided and encouraged throughout the plan, in line with our Consummate Athlete philosophy.
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You can use this plan by HR, Power or RPE – you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.

This is designed for cyclocross racers who need a work on their endurance using a specific CX Training Plan. This plan builds your consistency and fitness. It gets you ready for specific work ahead of cross season by increasing volume. Note that the plan does include intensity and ends with first cyclocross races.

For most traditional CX seasons it is best to start in May/June to be ready for more specific Cyclocross work and less volume as cyclocross races start to take up more weekends.

Is this Plan for You?

This plan suggests a mid-week rides 2 hours and weekend rides up to 5 hour, however, there are options to shorten or lengthen rides as your ability dictates.

The plan averages 8-12 hours a week with options noted to extend or reduce as your schedule dictates

This is an intermediate/advanced training plan. If you are time limited or training indoors Consider our Best Selling Offroad Base 3 Month Plan

What Does It Include?
Any athlete can use this plan to focus specifically on riding more and building endurance. Specific work is done throughout the plan to work on interval training and coordination (high rpm)

Core is a 10 min routine with a lot of flexibility based on what you need (examples/downloads included)

Structured Downloads are included for some (BUT NOT ALL) bike workouts as some are better done more freely and without restrictions of a download.

You can use this plan by HR, Power or RPE (no device) – you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.

Rock a classic sweatshirt silhouette with ribbed crew neck, long sleeve cuffs, and a flat hem. Layer it up or wear it on its own for a contemporary streetwear look. With the soft fleece inside and comfortable fit, it’s sure to become your favorite everyday sweater right away!

• 100% cotton face
• 65% cotton, 35% polyester
• Charcoal Heather is 55% cotton, 45% polyester
• Fabric weight: 8.5 oz/y² (288.2 g/m²)
• Tightly knit 3-end fleece
• Side-seamed construction
• Self-fabric patch on the back
• Double-needle stitched rib collar, cuffs, and hem
• Blank product sourced from Pakistan

Disclaimer: This sweatshirt runs small. For the perfect fit, we recommend ordering one size larger than your usual size.

This product is made especially for you as soon as you place an order, which is why it takes us a bit longer to deliver it to you. Making products on demand instead of in bulk helps reduce overproduction, so thank you for making thoughtful purchasing decisions!

• 100% cotton face
• 65% cotton, 35% polyester
• Charcoal Heather is 55% cotton, 45% polyester
• Fabric weight: 8.5 oz/y² (288.2 g/m²)
• Tightly knit 3-end fleece
• Side-seamed construction
• Self-fabric patch on the back
• Double-needle stitched rib collar, cuffs, and hem
• Blank product sourced from Pakistan

Disclaimer: This sweatshirt runs small. For the perfect fit, we recommend ordering one size larger than your usual size.

This product is made especially for you as soon as you place an order, which is why it takes us a bit longer to deliver it to you. Making products on demand instead of in bulk helps reduce overproduction, so thank you for making thoughtful purchasing decisions!