MTB Enduro Progress Plan with Strength and Conditioning - 8 week
Author
Pure Performance Coaching UK
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 9 Bike, 4 X-Train, 2 Other
Longest Workout
3:00 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced masters
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Summary
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.
Stats
Sample Day 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 2
Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.
Sample Day 2
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 5
Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.
Sample Day 5
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 51
Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.
Sample Day 51
Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.