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Strength Gym Workouts for Enduro, XC and DH Mountain Bikers- 3 days/wk, 6 wks

Author

Matt Miller

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Length

6 Weeks

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Plan Description

We've learned over the years that adding strength training to a cycling training plan can cause adaptations that allow us to recruit more muscle fibers and create more power on the pedals. More power is good! And we're not talking just sprint power--increased muscle fiber recruitment can also help to increase things like functional threshold power and critical power, too.

By now we should all have a pretty good understanding that weight workout won't just leave us "bulky". Actually, when worked in to an aerobic training plan such as cycling, the mass added will be negligible. Indeed, many of the adaptation will be neuromuscular, which is virtually weightless!

This plan is designed to be built in to your own cycling training plan. Weight sessions are difficult, so care should be taken when incorporating intense bike workouts.

This plan is 6 weeks long, and features an array of workouts built across 3 weekdays per week. There is progression in reps/sets as well as volume of workouts. There is a heavy focus on dynamic lower body movements, which arguably covers bases of core strength as well. At the same time, upper body workouts are incorporated. Thus, you should be able to use this program to form the foundations of a complete athlete.

The ideal candidate for this plan is an Enduro, XC or DH mountain biker looking to increase power output out on the trails. By the end of this plan you should be stronger, leaner and faster! There is a follow on plan which incorporates plyometrics--a staple for all cyclists!

Don't hesitate to contact Dr Matt Miller at m.miller1@massey.ac.nz



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Offx4
—— ——
Strengthx3
2:07 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Strength
2:07 hrs 0:45 hrs

Training Load By Week


Dr Matt Miller

MTB PhD

Dr Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road cycling. He has over 20 international publications and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.