2017 LW Coaching NICA Utah-South High School Mountain Bike Team Training Plan

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

2017 LW Coaching NICA Utah-South High School Mountain Bike Team Training Plan is designed for NICA head coaches to use to coach every athlete on a typical NICA team from Varsity podium level to rank beginner. Training each day is split up by 6 levels or groups. Group 1 consists of the fastest and most experienced riders and group 6 is your beginner student-athletes. Specific training for each group 1-6 is provided for each practice. This is a plug and play season training plan for a NICA head coach.

High school mountain bike training plan

This 19-week high school team training plan is designed to start on Monday June 26th, 2017 and end in November at Utah State Championships.

Workouts on this LW Coaching training plan can be paced by heart rate zone or power level and perceived exertion. Instructions on setting heart rate training zones, power levels and perceived exertion pacing guidelines are integrated into the plan.

Coach Lynda tips are provided along the way in the plan to help you coach your entire team through the season. Practices include pacing guidelines, nutrition, bike maintenance, tech riding skills and peer coaching opportunities. Practices begin with a focus on riding skills and progresses to more focus on race-speed fitness. Race specific drills such as passing, starts, short tracks and sprinting are included along with fitness building practices your student-athletes will love, such as hill intervals and tempo training days to peak their fitness and get them race ready.

This LW Coaching training plan is designed for one team. Please do not duplicate, distribute or share this training plan. Copyright 2017 LW Coaching.

Sample Day 1
Practice #1 sort into groups, expectations, safety, logistics, equipment check

Groups 1 - 6 follow the same session today.

Use today's practice to divide your team up into 6 groups if you have not done this already (see the attached doc - How to use this training plan for more info on the group selection process). You can use a time trial, have a coach sort your students or you can let students self-select a group.

Coaches: Give Safety and logistics talk. Explain student responsibilities and how your practices will be structured. 

Coach Lynda tip: Set your expectations high and communicate this to students. They will appreciate being part of a well organized team and strive to fulfill your expectations. This is a win-win.

Coaches: Do an equipment check-off with each student. All Students must present the following required equipment at every practice:

a. Bike
b. Helmet
c. Gloves
d. Eye Protection
e. Tube
f. Hand Pump
g. Patch Kit
h. Tire Levers
i. Hydration Pack
j. Water Bottles
k. Nutrition
l. Quick-Link for chain
m. Multi-Tool w/Chain Breaker
n. Medications

Coaches: Teach pre-ride bike check to do before every ride. Check wheels are firmly attached, brakes correctly adjusted, handlebars/stem tight and all over the bike for any loose or damaged parts. 

Coach Lynda tip: This 45 second bike check should be done before every practice and can be a money and season saver.

Skills: Spend the remainder of practice time coaching body position drills.

Sample Day 2
Core workout

Core workout. Follow this routine http://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Coaches: Share this link with your student-athletes and encourage them to work on core and stretching on non-practice days.

Sample Day 3
MTB 101

Groups 1 - 6 follow the same session today.

Coaches: Teach MTB101 skills from the Skills Training Manual for NICA coaches.

Coach Lynda tip: Experienced and skilled students can be assistant student-coaches for this session. Varsity riders appreciate the opportunity to coach the new students. You will be amazed at how good some of them are! Teen to teen talk can be a lot more effective at getting across a point sometimes. Let your student-coaches know they are role models for your new team members and they set the tone for the team. Ask them to be respectful and approachable. Thank your student-coaches for their contributions and let them know they are a valuable part of the team.

Sample Day 4
Yoga - Deep-release, hips, hamstrings and lower-back

Do this 48 min class at this link http://www.doyogawithme.com/content/deep-release-hips-hamstrings-and-lower-back or use this Vimeo link https://vimeo.com/35122022

Coaches: Share this link with your student-athletes and encourage them to do yoga on non-practice days.

Sample Day 5
Training zone performance test

Group 4 - 6: Continue to work on MTB 101 skills and drills.

Group 1 - 3: Training zone performance test. This is the opportunity for athletes training with a heart rate monitor or power meter to set their training zones with a training zone performance test. Student athletes should follow a 10 minute warm up starting easy or PE <2 then gradually increase intensity finishing with 1 minute at race pace or PE 7-8. Coaches should check everybody has their power meter calibrated or zeroed and heart rate monitor switched on and recording data before the test. The test is a maximum effort 20 minute hill climb. Data to record to establish heart rate training zones is 20 minute average heart rate and to set power levels is 20 min average power. Students should pace the 20 minutes evenly with a maximal effort. 

Coaches: See attached Training Intensity Guidelines doc (click on above paperclip icon) to coach accurate pacing in the warm up.

Use the TrainingPeaks calculator in the Settings>Zones tab to set students HR and power training zones. See your - How to use your training plan doc - for detailed instructions. This doc is attached to the welcome note on day 1.

Coach Lynda tip: Prior to conducting this test review the Testing Guidelines doc found at this link http://lwcoaching.com/?p=138 for tips on how to prepare for and execute the best test.

Coach Lynda tip: If you do not have a ride leader or coach that can keep pace with your fastest athlete on the hill climb test, send several coaches ahead uphill to different parts of your course to provide safety, encouragement and make sure they stop when their 20 minutes is finished.

Sample Day 6
Core workout

Group 1 and 2 riders only for this core session:

Core workout. Follow this routine http://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 6
Base training 1

Aerobic Base Ride: All groups ride trails at a moderate aerobic base pace in HRZ 1-3 or power L1-3 today. Choose a fun route!

Group 1-2: Varsity rides 2.5 hours and JV/Soph/Fresh rides 2.0 hours

Group 3-6: Ride trails for 1.5 hours + skills drills for 30 mins

Coach Lynda tip: Today focus on fueling and ask your students to consume 100-200 calories on this ride. This can be via sports nutrition products such as carbohydrate/electrolyte drinks (Carborocket, Tailwind, Gatorade, EFS etc), gels, blocks or bars. This can also be via easily digestible high carbohydrate real food such as bananas, oranges, grapes, granola bars, dried fruit, fruit snacks, boiled salted potatoes, raisins, fig bars, rice cakes etc

Lynda Wallenfels
LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com