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Endurance & Strength

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

James Scott

All plans by this Coach
3.67 (3)

Length

12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This twelve-week block of training is structured around building a solid endurance and strength base. The programme is a combination of bike and gym sessions. All sessions are clearly laid out and the gym programme comes with a full break down of exercises and technique photos.

What is the focus of this programme?

The programme focuses on two of the main components of fitness; endurance and strength. Endurance training helps improve cardiovascular, respiratory and muscular endurance, it will also help build a buffer against fatigue. it's integral for any rider regardless of their discipline.
The gym sessions are based around improving your overall strength, using two of the major compound lifts; the bench press and back squat to focus the training. The other exercises are designed to increase strength in the major muscle groups that you use for cycling. Both gym sessions have 6 exercises per session and a core workout to end on. Having a solid foundation of strength will help prevent injury, allow you to work more economical and ride and attack harder.

Is this programme for me?

This programme is aim at intermediate riders and those with some experience in the gym. You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week.

Is this programme based around any zones?

The programme is based around your aerobic and tempo zones. This training develops aerobic power and endurance with medium-volume work, primarily through increased cardiovascular efficiency. There are some on bike strength sessions that will also complement the endurance training, when you build your strength in ways that complement cycling, you can reduce the likelihood of injury and improve your racing and riding.
If you want to feel strong on and off the bike and prepare for more intense training, such as power and speed, this plan is for you.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Bike x3
4:11 hrs 4:20 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Bike
4:11 hrs 4:20 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

James Scott

High Rise Coaching

James is an experienced MTB coach and is one of only a few coaches to achieve the UCI Coaching Diploma. He has worked with all level of riders from complete beginners to World Cup riders. James is also a MTB expert tutor for the UCI, this sees him delivering their coach education courses all over the world to aspiring MTB coaches.

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