MTB Downhill Strength - On The Bike Training - 4 week

Average Weekly Training Hours 05:52
Training Load By Week
Average Weekly Training Hours 05:52
Training Load By Week

This 4 week plan is designed to give you an excellent base for the multifactoral demands of Downhill racing. It will help you improve both Aerobic Endurance and Power.

You will feel stronger, faster and more confident so you can really 'attack' the rest of your training phases.

Get an advantage over the competition now and prepare to perform with us.

Sample Day 2
0:20:00
20 minute warm up

5 minutes 90rpm Smooth pedalling 2 minutes 95rpm Smooth pedalling 2 minutes 100rpm Smooth pedalling 2 minutes 105rpm Smooth pedalling 1 minute 30 sec 110rpm Smooth pedalling 30 seconds 120-130rpm Maintain form 2 minutes 90rpm Relax and recover 6 seconds 150rpm+ Max rev out, easy gear,  pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 2 minutes 42 sec 90rpm Relax and recover

Sample Day 2
0:30:00
20 minute FTP test

- Ride as hard as you can for 30 mins without dipping in performance.

- After the first 10 mins, start your computer. This will record your average heart rate for the remaining 20 mins.

- Aim for a cadence of 90-100 rpm throughout the test. This is important as it will ensure the test result is relevant the next time you complete it.

- Stop the computer at the end of the 20 minute block. Make a note of your average heart rate during this time.

Sample Day 2
0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate.

Sample Day 4
0:20:00
20 minute warm up

5 minutes 90rpm Smooth pedalling 2 minutes 95rpm Smooth pedalling 2 minutes 100rpm Smooth pedalling 2 minutes 105rpm Smooth pedalling 1 minute 30 sec 110rpm Smooth pedalling 30 seconds 120-130rpm Maintain form 2 minutes 90rpm Relax and recover 6 seconds 150rpm+ Max rev out, easy gear,  pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 2 minutes 42 sec 90rpm Relax and recover

Sample Day 4
1:00:00
High Gear Sprints

After the warm up complete the following exercise. For the sprints, use as high a gear as you can and aim for around 60rpm if you can. For the recoveries, aim for around 80rpm:

- 5 minutes sprint

- 3 minutes recovery

- 5 minutes sprint

- 3 minutes recovery

- 5 minutes sprint

- 3 minutes recovery

- 5 minutes sprint

- 3 minutes recovery

- 5 minutes sprint

- 3 minutes recovery

- 5 minutes sprint

Sample Day 4
0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate.

Sample Day 7
1:30:00
VO2 Intervals

After your warm up complete the following. Try to achieve around 80rpm for the sprint efforts and around 100rpm for the recoveries:

- 5 minutes sprint, threshold pace

- 5 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 3 minutes sprint

- 3 minutes recovery

- 10 minutes recovery spin. High Cadence, hardly any strain on legs.

- 4 minutes sprint

- 4 minutes recovery

- 4 minutes sprint

- 4 minutes recovery

- 4 minutes sprint

- 4 minutes recovery

- 4 minutes sprint

- 4 minutes recovery

Dave Lawson
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Pure Performance Coaching UK

British Cycling Level 3 Coach, UKSCA Strength and conditioning Coach, HSA Sports Nutrition Advisor, UKAD Accredited Advisor. Pure Performance offers:

  • 1-1 MTB and Cycling Performance Coaching
  • Group MTB Coaching
  • Group Road Coaching
  • Injury Rehabilitation
  • Dietary and Nutritional Advice
  • Strength and Conditioning

Pure Performance is passionate about helping all athletes achieve their goals.