Birth to Bike
This program is for you if:
- You’ve had a baby—whether recently or many years ago—and never completed proper rehabilitation.
- You want to return to mountain biking feeling strong and confident.
- You leak urine, feel pelvic heaviness, or experience back, hip, or pelvic pain.
- You’ve had a C-section, abdominal surgery, or a vaginal birth and want to rebuild safely.
- You want to improve your strength, performance, and longevity on the bike.
What You’ll Learn
Evidence-Based Postpartum Rehabilitation
Restore your core, breathing mechanics, pelvic floor function, posture, and movement patterns using progressive rehabilitation strategies designed specifically for active women.
Progressive Strength Training
Build full-body strength to improve climbing, descending, stability, power, and resilience on the bike while supporting your spine and pelvic health.
Mountain Bike-Specific Return to Riding
Learn how to safely return to riding after birth, including bike skills, confidence strategies, body positioning, and common mistakes that delay recovery.
Nutrition for Recovery and Performance
Simple, practical nutrition strategies to support healing, energy, muscle recovery, body composition, and the demands of motherhood.
Pregnancy, Birth & Hormonal Recovery
Understand how pregnancy, birth, breastfeeding, sleep deprivation, and hormones influence recovery, performance, and long-term health.
Community & Coaching
Receive ongoing support through weekly check-ins, live coaching calls, Q&A sessions, and a community of women navigating the same journey.
Your Program Includes
✔ 8-week guided rehabilitation and strength program
✔ Lifetime access to all program content
✔ Comprehensive Postpartum Athlete eBook (100+ pages)
✔ Core and pelvic floor rehabilitation progressions
✔ Full-body strength and conditioning program
✔ C-section recovery guidance
✔ Nutrition education for postpartum healing and performance
✔ Hormonal health education
✔ Mountain bike skills guide and confidence strategies
✔ Video demonstrations for every exercise
✔ Weekly coaching calls and personalised guidance
✔ Private MTB Mamas community
Why Birth to Bike is Different
Most postpartum programs are designed to help women return to general exercise.
Birth to Bike is designed to help women return to one of the most physically demanding sports there is.
Mountain biking places unique demands on your core, pelvic floor, upper body, balance, and nervous system. Every climb, descent, corner, landing, and impact requires your body to manage force efficiently.
This program prepares you for those demands—so you can ride stronger, recover better, and continue enjoying mountain biking throughout motherhood and beyond.
Because the goal isn’t simply getting back on your bike.
It’s staying on your bike for life.
Investment
$110 AUD
One payment for the complete 6-week program
(Equivalent to just around $17 per week.)
Includes lifetime access to all future learning materials and resources.
Dates:
September 28th 2026 Cohort!! Join now.
About Ali
Ali Frendin is an Australian mountain bike coach, qualified Pilates teacher, and women’s fitness coach with more than 17 years of riding and racing experience.
She is a PMBI and GMBSC Level 1 Instructor and AusCycling Mountain Bike Instructor with a passion for helping women thrive through every stage of life—from pregnancy and postpartum to menopause.
Through MTB Mamas, Ali combines current evidence, practical coaching, and lived experience to help women ride stronger, recover better, and enjoy a lifetime of mountain biking.
One thing I’d change strategically is the title. “Birth to Bike” is good, but adding a subtitle like “The Complete Postpartum Return-to-Riding Program” immediately tells women exactly what they’re buying. It also improves searchability and positions the course as the definitive program in this niche.