Mountain Bike Training Plan for a year- Beginner -Mt.bike
52 weeks - $199.00
Total Hours: 330
Total Hours: 330
This is a year long training plan for the beginning Mt. Bike rider. This plan gives you 3-4 workouts per week and that allows you to choose based on your lifestyle. The workouts get harder throughout the year in order to take advantage of your improvements as you go! Skills drills, weight training and focused structure will give you more fitness than before. Loosely based on training zones, you use your 'feeling' for each workout. The 'feeling' of intensity is what we call RPE or rate of perceived exertion and is closely related to the amount of power you are producing. You can use your heart rate monitor or power meter as well, but if you don't have one of those, not to worry. Go for it and I know you'll really love this plan!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
After weights
Planned Time: 0:30:00
Welcome to the first day of your Mountain Bike Training Plan. This plan has workouts for 3-4 days per week. It is meant for you to do some riding during the week and also some riding on the weekends. If you cannot ride during the week, then that is o.k., you can take the workout from one of the weekdays and use this on the weekend. That is fine. It is important to remember that you are starting a training plan and the plan builds each month, so you can improve and by the end of each month be a little stronger, faster and more healthy. As you improve you will be able to do more work, so expect some harder workouts as you do the plan throughout the year. Do not worry, you will be ready for them when they come, but also remember that they will be challenging! So prepare yourself for the challenge! If possible, it would be great to work on your bike handling skills each week. This will help your Mt. Biking and make you faster on the trails. You can do this within a weekend ride or during the week, it is your choice. Sometimes there are two workouts for each day. This means that you pick one of the workouts to do. Do not do both of them! This will give you some flexability with your schedule and also help you to understand the progression of the workouts as well. I have included some weight training exercises to do one day a week for the first eight weeks. This will help to strengthen your joints, tendons and muscles to prepare you for later in the season. I have attached the weight training plan on this as well, so please follow the weight training plan. You should plan for at least 1.5 hours to do the weights on those days. Remember, you are not trying to lift big weights, only to help balance the body, strengthen all the joints and prepare yourself for a great season of cycling. I wish you the very best in your training and I know you will improve! Do your best! Hunter Allen The Peaks Coaching Group www.PeaksCoachingGroup.com Co-author- "Training and Racing with a Power Meter" Co-developer- TrainingPeaks WKO+ software USA Cycling Elite Coach and instructor =============================================================== Day 1 After weight training, spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Planned Time: 0:30:00
Welcome to the first day of your Mountain Bike Training Plan. This plan has workouts for 3-4 days per week. It is meant for you to do some riding during the week and also some riding on the weekends. If you cannot ride during the week, then that is o.k., you can take the workout from one of the weekdays and use this on the weekend. That is fine. It is important to remember that you are starting a training plan and the plan builds each month, so you can improve and by the end of each month be a little stronger, faster and more healthy. As you improve you will be able to do more work, so expect some harder workouts as you do the plan throughout the year. Do not worry, you will be ready for them when they come, but also remember that they will be challenging! So prepare yourself for the challenge! If possible, it would be great to work on your bike handling skills each week. This will help your Mt. Biking and make you faster on the trails. You can do this within a weekend ride or during the week, it is your choice. Sometimes there are two workouts for each day. This means that you pick one of the workouts to do. Do not do both of them! This will give you some flexability with your schedule and also help you to understand the progression of the workouts as well. I have included some weight training exercises to do one day a week for the first eight weeks. This will help to strengthen your joints, tendons and muscles to prepare you for later in the season. I have attached the weight training plan on this as well, so please follow the weight training plan. You should plan for at least 1.5 hours to do the weights on those days. Remember, you are not trying to lift big weights, only to help balance the body, strengthen all the joints and prepare yourself for a great season of cycling. I wish you the very best in your training and I know you will improve! Do your best! Hunter Allen The Peaks Coaching Group www.PeaksCoachingGroup.com Co-author- "Training and Racing with a Power Meter" Co-developer- TrainingPeaks WKO+ software USA Cycling Elite Coach and instructor =============================================================== Day 1 After weight training, spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Workout #2 : Strength
MS, 3-4 sets
Planned Time: 0:26:00
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU
Planned Time: 0:26:00
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU
Workout #3 : Bike
Rolling hills seated
Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #4 : Bike
Spin-ups+dominant leg, endurance pace
Planned Time: 1:00:00
Ride your Mt. Bike today if possible and enjoy a nice ride. Stay at endurance pace- Zone 2 and do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 5 times. Middle chain ring.
Planned Time: 1:00:00
Ride your Mt. Bike today if possible and enjoy a nice ride. Stay at endurance pace- Zone 2 and do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 5 times. Middle chain ring.
Workout #5 : Bike
Easy ride
Planned Time: 2:00:00
Ride in 1-2-3 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 4 for more than a few seconds at a time as when accelerating from a stop or going up a short hill. Comfortably high rpm. This is intended to be an aerobic maintenance ride and push your endurance up a little if you aren't used to two hour rides
Planned Time: 2:00:00
Ride in 1-2-3 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 4 for more than a few seconds at a time as when accelerating from a stop or going up a short hill. Comfortably high rpm. This is intended to be an aerobic maintenance ride and push your endurance up a little if you aren't used to two hour rides
Workout #6 : Bike
After weights
Planned Time: 0:30:00
After weight training, spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Planned Time: 0:30:00
After weight training, spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Workout #7 : Strength
MS, 3-4 sets
Planned Time: 0:31:00
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU
Planned Time: 0:31:00
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU
Workout #8 : Bike
Rolling hills seated
Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #9 : Bike
Spin-ups+dominant leg, CP180
Planned Time: 1:00:00
Ride your Mt. Bike today if possible and enjoy a nice ride. Stay at endurance pace- Zone 2 and do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 5 times. Middle chain ring.
Planned Time: 1:00:00
Ride your Mt. Bike today if possible and enjoy a nice ride. Stay at endurance pace- Zone 2 and do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 5 times. Middle chain ring.