MTB Enduro Progress Plan with Strength and Conditioning - 8 week

Average Weekly Training Hours 08:23
Training Load By Week
Average Weekly Training Hours 08:23
Training Load By Week

This plan is designed for any Mountain Bikers that are getting into the Enduro format of riding and racing. It will give you an excellent foundation to build on and features a mixture of:

* Strength and Conditioning
* Technique Sessions
* Endurance Training
* Sprint and Interval Sessions

This plan can be used at any point in the year and will slot into any of our longer duration plans as a great Pre Competition phase training block. The structure of the training will slowly ramp up as your fitness increases every week so your body will be able to immediately use its new performance gains on the trails.

Sample Day 2
0:15:00
Warm Up - Static 1

Complete the following exercises:

- Hamstring Stretch - 3 x 20 seconds each leg

- Hip Stretch - 3 x 20 seconds each leg

- Quadriceps Stretch - 3 x 20 seconds each leg

- Gluteal Stretch - 3 x 20 seconds each leg

- Gastrocnemius (Calf) Stretch - 3 x 20 seconds each leg

- Soleus Stretch - 3 x 20 seconds each leg

- Back Stretch - 6 x 20 second stretches

Sample Day 3
0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 3
0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.

Sample Day 6
0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 6
0:15:00
Cool Down 2

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Sample Day 52
0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 52
0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.

Dave Lawson
|
Pure Performance Coaching UK

Performance Coaching and Athlete Development. Pure Performance is passionate about helping all athletes achieve their goals. Whether you are a complete beginner or a seasoned professional, Pure Performance is here to help you every step of the way.

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 and Sports Massage Therapy.