Sofa to Singletrack - Get Fit For Mountain Biking
Author
Dirt School
All plans by this CoachLength
12 Weeks
Plan Specs
cycling mountain biking beginner
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?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 |
Sample Day 1
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
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 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
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
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
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
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