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Sofa to Singletrack - Get Fit For Mountain Biking

Author

Dirt School

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling mountain biking beginner

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Plan Description

Do you feel you lack the fitness to enjoy riding? Are you new to mountain biking and need some help to get onto the trails? Maybe you're just short of time? We'll help you get off of the sofa and enjoying singletrack in just 3 rides a week.

To complete this training plan, you will need:

• A bike
• A bike friendly stopwatch or timer
• Sufficient spare time to complete the prescribed sessions
• Access to safe, off road trails
Additional training tools to help you make the most of your training plan:
• A bike computer with GPS, heart rate monitor with stopwatch function
• An indoor trainer
• A power meter

You can improve your skills and technique by using the Dirt School Mountain Bike Skills App on iTunes and Google Play.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:03 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:03 hrs 1:30 hrs

Dirt School

Dirt School

Train Smart, Achieve More. We created our 12 week Training Plans with regular people with real lives in mind. Our Training Plans include 3 structured sessions per week, making them achievable and accessible to real people. Download your Dirt School Mountain Bike Skills app and improve your skills and fitness together.

Feel like you need more than 3 sessions per week? Why not sign up to The Training Plan, available at https://www.dirtschool.co.uk/personal_training/The_Training_Plan/

Sample Day 1

0:30:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
During Session focus on Technical Climbing and wheelies

Sample Day 3

0:45:00
Spin It Up

3 x spin ups with 5 min rest between intervals focusing on Body Position.
Work on your high speed pedalling technique. Learn to pedal faster so you can ride faster! A great work out for legs, lungs and to develop high leg speed important for riding on fast trails and downhills.

Sample Day 5

1:00:00
Tempo Climbs

1 x Tempo Climb interval

Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little.

Ride the rest of the duration of the ride at zone 2

Sample Day 8

1:00:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
Technical focus: manuals

Sample Day 10

1:00:00
Spin It Up

4 x spin ups with 5 min rest between intervals focusing on Body Position.
Work on your high speed pedalling technique. Learn to pedal faster so you can ride faster! A great work out for legs, lungs and to develop high leg speed important for riding on fast trails and downhills.

Sample Day 12

1:00:00
Tempo Climbs

2 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs
Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little.
Recover between efforts and ride the rest of the duration of the ride at zone 2

Sample Day 15

1:00:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.


Technical focus: berms

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