Welcome to... If you want to come out of winter a FASTER, STRONGER, SMARTER, MENTALLY TOUGHER and more complete rider - whether you are a weekend warrior, triathlete, roadie, gravel grinder, mountain biker, or hardened racer... Let's Do This! THIS PROVEN PROGRAM IS FOR YOU House of Pain Cycling

Registration for HOP 2023-2024 is Open!

Until Go Time!

Is HOP for you?

If you have access to a bike, an indoor trainer, you can get on Zoom, and you have a desire to be the best cyclist you can possibly be, then YES, HOP is for you.

What is HOP all about?

HOP Cycling is more than a proven training program. The live monitoring greatly increases your motivation AND accountability. Let’s face it, it’s tough to stay motivated all winter long. But, it’s a TON more motivating to hop on your trainer, see other like-minded, goal driven cyclists and triathletes all hammering through a workout with you. Sometimes the biggest difference between average and great is just “showing up” on those days you wouldn’t have otherwise.

2023 Improvements

The HOP Hundo – Shoot for your best time over 100k or 100 miles alongside your HOP family. This is an exclusive ride for HOP athletes only. We will do it together as a group with the intention of keeping pace groups together as long as possible. It will take place shortly after HOP is over so everyone can see the fruits of the work they have put in over the winter. Sign up today and learn more!

2023-2024 Winter HOP

Program Duration: 26 sessions – December 5, 2023 – March 7, 2024

Live Sessions: Tuesday and Thursday, 5:30AM and 6PM Central Standard Time

Recordings Available: Within an hour of class ending

Session Duration: ~ 1.5  hours (Includes ride and stretching)

In Person Zone Assessment Sessions: 1st and last class. Midpoint re-test – Jan 2024

HOP Strength Access: Live Wed/Fri at 6:00 am CST and 500+ On Demand Recordings

HOP Hundo: 3/30/23 (date subject to change)

The HOP Difference

LIVE Sessions

Through the power of the internet, we are streaming every Tuesday and Thursday at 5:30 am and 6:00 pm CST. The best part? YOU are streaming your video as well and your expert coach is able to provide LIVE feedback on everything from body position, to pedal stroke, to making sure you’re actually online and working! Win, win, win.

Pedal Stroke

HOP Athletes continuously comment on how much they didn’t know about how to pedal properly and what a massive benefit working on their pedal stroke has made to their riding. When you learn to fire the proper muscles at the proper time, your perceived effort, efficiency, and power production all improve. If you just mash down you are missing out!

Body Position

You’ll discover not only how body position impacts comfort but also the vital role it plays in power production and muscle activation. In the flats, on the climbs, it’s all a little different. And of course we’ll force you to work those positions you don’t “like” working. 

Mental Adversity Training (MAT)

MAT Training! This is something you just cannot get from a pre-planned program. Your coach gives you a task and it’s up to you to continue until the coach says stop or changes up the focus. There’s no better way to simulate the demands of road racing or group riding than this. Side bonus – it teaches you mental toughness!

Train Virtually Anywhere!

Like A Boss!

If you know how to download an app, then you’re over half way there. All you need is a computer/smart phone/tablet, an internet connection, and your indoor cycling equipment and you’re good to go. Login and just follow your coaches instructions. No thought necessary. You just bring a desire to improve and we’ll make sure that happens.

The HOP Truth.

Those who complete 90% or more of the training sessions in order gain an average of 10% on their FTP over the course of the program. Many see increases over 10%.

The Results Speak For Themselves

  • 100+ overall race wins
  • 300+ podiums
  • State and regional championship wins
  • Jumps in triathlon age group placings
  • Jumps from C to A rated rides!
  • 70.3 World Championship Qualifiers
  • Duathlon Draft-Legal National Champ
  • Aquabike National Champ and World Champ Podium
  • Jumps to 20+ mph centuries
  • Kona and Nice Qualifiers

About Us

Humble Beginnings

The House of Pain began 13 years ago as a place for teammates and athletes to put in the off-season work necessary to come out and accomplish big goals the following race season. Although we’ve outgrown our original home, we strive to keep the same level of camaraderie within the HOP group as we did when it was a bunch of folks sweating it out in a detached garage. 

Refined Year After Year

Each year we refine the program through the feedback and results of our athletes. Extra skills and technique work early, longer and harder efforts later. The goal is not to have you “peaking” at the end of class but rather to lay a SOLID foundation that will help power you through the entire season.

A Community of Driven Athletes

We’ve grown to over 100 determined and motivated athletes each season in the HOP family. Competitive and recreational riders alike. The private Facebook group is filled with posts of people sharing their successes and motivating each other throughout the entire year. It’s awesome to see.

HOPer Perks


The online leader in power meter sales and customer service. All HOPers get 10% off most items at powermetercity.com

Latting Speed Shop

20% off indoor trainers • 10% off store wide*

*some exclusions

BPC Performance Coaching

The mid south leader in cycling and triathlon coaching since 2009 and the creators of the House of Pain Cycling Program. Find out more at www.buildpeakcompete.com

  • $20 off bike fitting
  • $30 off hydration testing
  • 15% off PF&H products

Your Coaches

Dale Sanford

Co-Founder/ Coach

They don’t call him Quads Malone for nothin’.

Bryant Funston

Co-Founder/ Coach

It better B-Fun…

Heather Nichols

Triathlon/Cycling Coach

Stop! Hammer Time!

Jonny Brown

Cycling Coach

The real deal Holyfield….heavy hitter in the house!

Pricing and Registration

Payment Plan


  • 4 Monthly Payments
  • LIVE Training Sessions
  • On Demand Recordings
  • 3 In-Person FTP Tests
  • Year Round Private Facebook Group
  • Entry into the HOP 100
  • Exclusive Discounts on Other Services

Let's Do This!

Paid in Full


  • Save $$$ Over Monthly Option
  • LIVE Training Sessions
  • On Demand Recordings
  • 3 In-Person FTP Tests
  • Year Round Private Facebook Group
  • Entry into the HOP 100
  • Exclusive Discounts on Other Services

Let's Do This

On Demand Recordings Only


  • On Demand Recordings
  • Year Round Private Facebook Group
  • Entry into the HOP 100
  • 4 months of access from sign up

Register Now

Have a rider in your household that wants to join the class and attend the FTP? No problem. We don’t require you to buy another full seat but there is a $100 upgrade per rider to cover the cost of the required software and renting the space for each test. Just click below to add a rider. 

HOP Veterans

  • Todd Perkins
    4x HOPer
  • Scott Newberry
    Multi-time TN State Time Trial Champion - 2016 USAT Draft Legal Duathlon AG National Champion
  • Heather and Cindy
    5x and 6x HOPers
  • The House of Pain sessions, and BPC coaching in general, have been key in my progression as a cyclist over the past several years. I’m a stronger and smarter rider and a better all-around athlete, and I stay motivated to train even when life gets hectic.

    Brett Shanaman
    9x HOP Athlete
  • The House of Pain was the single best thing I did for my off-season training and getting myself prepared for the upcoming racing season.

    Chris Braese
    3x HOP Cycling Member

All Aboard The Pain Train

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