2017 NICA PRE-Season High School JUNIOR-VARSITY mountain bike training plan

Average Weekly Training Hours 07:23
Training Load By Week
Average Weekly Training Hours 07:23
Training Load By Week

This high school mountain bike training plan is for the JUNIOR-VARSITY level racer peaking for the NICA race season. JV is a diverse category. This plan is appropriate for the experienced racer who wants to train hard, maximize performance and reach the podium. This is a challenging training plan for a JV rider. This training plan is not appropriate for beginner riders and first time racers.

This 12 week PRE-season training plan will gradually ramp up your fitness, strength and threshold power in preparation for regular-season training. After this 12 week plan you will enter the regular training season as one of the top riders on your JV team.

Varsity riders shredding trail

Begin this training plan 12 weeks prior to the start date of your NICA league regular training season. Regular season training starts for fall leagues on July 1 and spring leagues on December 1. Colorado starts on August 1 and Tennessee starts on the Monday of the week after the week of July 4. Start this training plan 12 weeks prior to the above dates.

A heart rate monitor is required to follow this training plan. A power meter is an optional extra advantage that can be used with this training plan but is not required. A mountain bike is required to follow this training plan. A road bike is an optional extra that is not required.

This plan contains four training rides, two core training sessions and four stretching sessions per week. Every Sunday is a rest day.

Visit our LW Coaching high school athlete resources page for information geared towards the high school athlete, to ask training plan questions on our forum and read mountain bike specific training articles.

When your state NICA regular-season starts, LW Coaching recommends athletes participate fully with their high school team training program and local high school coaches. Independent athletes without a team have the option to follow on with our LW Coaching NICA regular-season mountain bike training plan. We also have NICA TEAM plans available for head coaches to use with an entire team in the regular season.

NICA coaches are not eligible to work with student-athletes during the pre-season under the NICA team training limits rule. This training plan is written for student-athletes to follow independently without a NICA coach to comply with NICA rules.

This training plan and the forum support provided are designed for an individual user. Please do not duplicate, distribute or share this training plan. Copyright 2017 LW Coaching.

Sample Day 1
1:00:00
DAY #1: 20 min Benchmark Field Test

DAY #1, session #1: Move this benchmark field test to day 2 if it fits your schedule better.

Heart rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate (HR) training zones. It is also used to establish a performance benchmark to compare and track your progress. You will repeat this test again in week 6 of the plan and have an option to repeat it again in week 3. A heart rate monitor is required for this test. A power meter is optional.

Warm up for 20 minutes prior to the test by riding slowly at first then gradually bringing your speed and heart rate up. Get a little sweat going before the test but don't tire yourself out.

The test is a 20 minute non-stop time trial - or in other words, ride as fast as you can without stopping for 20 minutes. The best course is one where you can keep pedaling non-stop. A flat course or a single long gradual climb work.

The Test: Start your heart rate monitor or power meter if you have one (power meter is optional) and ride non-stop as fast as you can for 20 minutes. Pace yourself to ride strongly for the entire 20 minutes. Record average power (a power meter is optional), average heart rate and distance covered in the 20 minutes. After the test, finish the ride time by riding easy to loosen up your legs.

Use the TrainingPeaks zones calculator as follows to establish heart rate training zones:

1. Open the athlete account setting page and select Zones (athlete > settings > zones).

2. Enter the average heart rate from the 20 minute field test into the Threshold Heart Rate box.

3. Choose type Lactate Threshold from the drop down menu in the auto calculation box.

4. Choose method Joe Friel for Cycling in the drop down menu in the auto calculation box.

5. Click Calculate, then Apply, then the Save button at the bottom of the page.

6. Copy heart rate training zones 1 – 5 and start pacing by heart rate and PE!

Use the TrainingPeaks zones calculator as follows to establish power training zones:

1. Open the athlete account setting page and select Zones (athlete > settings > zones).

2. Enter into the threshold box your average 20 minute power multiplied by 0.95. E.G. Average 20 min power of 200 w x 0.95 = 190 w

3. Choose type Threshold Power from the drop down menu in the auto calculation box.

4. Choose method Coggan (6) in the drop down menu in the auto calculation box.

5. Click Calculate, then Apply, then the Save button at the bottom of the page.

6. Copy power training levels 1 – 6 and start pacing by power and PE!

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 your best test.

You have an option to re-test on week 3 day 6 if you feel you did not put out your best possible effort today.

Sample Day 1
0:10:00
DAY #1 Foam roller and stretch

DAY #1, session #2: After your 20 min benchmark field test today, use a combination of rolling on the foam roller and stretching to work out any hot spots.

Sample Day 2
0:30:00
Core workout

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

Sample Day 3
0:10:00
Stretch cycling specific muscles

Spend 10 mins stretching and foam rolling legs and hips. Quads, IT bands, hamstrings, all hip muscles, calves and lower back are the cycling muscles to stretch.

Sample Day 3
1:30:00
Improve technical riding skills.

Ride at an easy pace in heart rate zones 1-2 with a focus on technical riding skills. Go to a pump track, bmx track, bike park, technical trail or open area. Have fun with this session today and invite your friends.

Today's goals are to improve technical ride skills, speed and flow on moderately challenging terrain (no big gnarr silly stuff). Work on all aspects of technical ride skills; balance, braking, descending, cornering, pumping etc.

Ride at an easy pace in HR zones 1-2 when the trail is easy. When you reach a challenging section of trail repeat it several times until you are smooth and clean and can flow the section with less energy and more speed. Brief heart rate spikes over zone 2 in the tech sections are expected and ok. Stop after challenging sections, let your HR come down, observe the lines then re-ride with more flow and speed. Rest time counts today, so you are out on the bike for 1.5 hours and maybe pedaling for only 45 mins. This is a good session to do with a better rider to learn from, friends or with a skills coach.

Sample Day 4
0:30:00
Core workout

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

Sample Day 5
1:00:00
Race Warm-up practice

It is important to warm up your body gradually before a race or a hard ride to get it in gear and ready to ride fast. Today you will practice a 15 minute race warm-up routine that you will use many times in this training plan. By the time you get to race day this race warm-up routine should be familiar to you.

Practice your 15 minute race warm-up routine: Start with 5 mins of easy HRZ1/power L1 spinning, then over the next 5 minutes gradually increase your intensity from HRZ2/power L2 to HRZ3/power L3. Next pedal easy HRZ1/power L1 for 1 minute, then HRZ4/power L4 for 1 minute, then HRZ1/power L1 for one minute, then HRZ5/power L5 for one minute and then finish your race warm-up routine with HRZ1/power L1 for one minute.

After warm-up practice, finish your session riding single-track at a fun and easy pace.

Coach Lynda tip: It is important to warm up your body gradually before a race or a hard ride to get it in gear and ready to ride fast. Today you will practice a 15 minute race warm-up routine that you will use many times in this training plan. By the time you get to race day this race warm-up routine should be familiar to you.

Lynda Wallenfels
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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