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Dialed Health

Dialed Health - Derek Teel

Cycling

Coach

Derek Teel

More Strength, Less Pain

Dialed Health provides strength and mobility programs that are specifically designed to support your riding goals. This is accomplished through a refined protocol that Coach Derek has developed with "The 7 Effective Movements" and "Super Compensation" at the core of it.

"A well rounded program that includes strength, stability, and corrective exercise will not only improve your performance on the bike, but also your general health and well being. It's why I believe in it so much! My goal is to get as many cyclists as possible to experience it." - Derek

$30 / mo

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Over 14 Programs

Starting gives you access to every program in the Dialed Health library. Each program includes 2-3 total body sessions per week. Each session includes mobility, activation, strength, and stretching you can do in around 45 min.

Community of Like-Minded Athletes

The Dialed Fam is made up of cyclists at every level, all in the pursuit of their best performance or experience on the bike. The message board keeps us connected and inspired.

Designed For All Cyclists

From beginner to advanced; road to gravel to MTB; each program is structured to result in a stronger and more comfortable experience on-the-bike.

Daily Mobility

Follow along mobility sessions are automatically added to your calendar daily. Just press play and start a combination of light stretching and activation exercises.

Features

Coach Derek Teel

Trainer since 2013. Working exclusively with cyclists since 2019.

Programming 2 days per week

Each session includes clear step by step instruction + Daily Mobility

700+ Video Tutorials

Coaching tutorials are in place for every movement or sequence on each program.

Dialed Fam

Direct access to a community of like-minded athletes for feedback, camaraderie, and motivation.

Delivered through TrainHeroic

Clean interface that allows you to track your progress, refer to history, record readiness, and more.

Equipment

Recommended

Kettlebells // Dumbbells // Weight Plates // Barbell // TRX // Resistance Bands // Looped Bands // Bench // Plyo Box/Step // Medicine Ball // Stability Ball // Foam Roller

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 4 Session A

Cat Cow

1 x 10

Thoracic Twist

1 x 5

Alternating Glute Bridge Reach

3 x 5

Lateral Tube Walk

3 x 20

Band Pull Apart

3 x 20

Romanian Deadlift

4 x 12

Single Arm Dumbbell Row

4 x 12

Split Stance Single Arm Press

4 x 12

Band Rotation

4 x 12

Tricep Lean

1 x 30

Bicep Wall Stretch

1 x 30

Lower Body Complex

1 x 30

Wednesday

Week 3 Session B

Cat Cow

1 x 10

Thoracic Twist

1 x 5

Alternating Glute Bridge Reach

3 x 5

Lateral Tube Walk

3 x 20

Band Pull Apart

3 x 20

Deficit Reverse Lunge

4 x 8

Hanging Leg Raise

4 x 16

Single Leg Push Up

4 x 8

Split Stance Side Dips

4 x 8

Tricep Lean

1 x 30

Bicep Wall Stretch

1 x 30

Lower Body Complex

1 x 30

Coach

More from Dialed Health - Derek Teel

Derek Teel

Derek Teel grew up aspiring to be a downhill mountain bike racer. When he made it to the professional ranks, his team provided trainers and nutritionists that inspired him to pursue a different career path. In 2013 he transitioned to the general health and fitness industry as a personal trainer while continuing to spend time on his bike, eventually moving toward road and gravel racing.

A Training Program For Everyone

Whether you are just starting out or have been racing for 10+ years, there is a program for you. There are currently over 3 years worth of detailed strength training and new programs/workouts are added regularly.

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FAQs

Do I Need Equipment?

You can get started with as little as a foam roller. Programs vary from only 1 piece of equipment (like the Band Only or Kettlebell Program) all the way up to full gym access.

How does this work with my riding schedule?

Each program Week includes only 2-3 sessions (which can be moved on your calendar) so that you can add it to your riding schedule. If double days are needed, I'd recommend pairing it with a higher intensity shorter duration ride (keep the hard days hard, and the easy days easy).

The Proof

Sharel H.

Dialed Health Athlete

Verified Athlete

"Working out with Dialed Health increased my confidence on the trail. I gained the strength in my core and upper body to tackle technical climbs and the strength in my legs to keep on riding. As a bonus from my training, I went down a pant size."

Jason Anderson

Dialed Health Member

Verified Athlete

"The strength and mobility I've built using Dialed Health have resolved nagging injuries and made me durable enough to ride ultra races like Badlands and Unbound XL! It feels good to train like an athlete and know I'm setting myself up for a better life in the process."

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When you join a team you’re getting more than programming, you’re joining an online community.

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