Gym and Rowing for Enduro, XC and DH Mountain Bikers, 3 days/wk, 5 wks

Author

Matt Miller

All plans by this Coach

Length

5 Weeks

Typical Week

3 Strength, 1 Rowing, 4 Day Off

Longest Workout

0:45 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters strength

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Summary

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, or as a stand-alone paln. Weight sessions are difficult, so care should be taken when incorporating intense bike workouts.

This plan is 5 weeks long, and features an array of workouts built across 3 days 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.

In addition, this plan features one very intense rowing session per week. These workout help you GET RESULTS.

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:15

Dr Matt Miller

MTB PhD

I specialize in MTB performance and support rad athletes globally. I have a PhD in Sport Science and have raced in every discipline including the EWS and UCI Elite XC since 2003. In early 2019 I left my university role to focus on coaching full time.

Back to Plan Details

Sample Day 1

0:45:00
Lower Body Circuit

Complete these exercises with very short rest between sets of exercises (i.e. after completing a set of squats, move on immediately to a set of good mornings). Weight may need to be reduced compared with normal lifting days. On your first session you might want to try this with 2x5kg dumbbells

Warmup:5-7 minutes of an aerobic activity.


One circuit looks like this:
-Single-leg squats (non-moving leg behind you)-10 reps each leg
-Wall sit- start with 30-45s and add time each week
-Lunges-10 reps each leg
-Good mornings- 10 reps
-Calf raises-10 reps
-Box Jumps-5 reps
-High knees (running) in place- start with 20s, and add time each week; move quickly
-Bear crawls- 50m, moving quickly across the room literally on all fours

Rest 5 minutes after completing one circuit and aim for three circuits total.

Cool down: 5-7 minutes eacy of an aerobic activity

Sample Day 3

0:45:00
Upper Body Circuit

Complete these exercises with very short rest between sets of exercises (i.e. after completing a set of pushups, move on immediately to a set of pullups). 

Record the weight (probably dumb bells) you use for each exercise. The intensity should be high, but since you have very short rest between exercises you will use a lower weight.

Warmup: ~5 minutes easy aerobic activity

One circuit looks like this:
-Pushups- start with ~10-15 and add 1-2 reps each week
-Pullups- start with 6-10 and add one rep each week
-Shoulder press-10 reps, add weight each week as needed
-Bent over rows-10 reps, add weight as needed
-Lateral raises-10 reps, add weight as needed
-Dumbbell fly- 10 reps, add weight as needed
-Chest press-10 reps, add weight as needed


Rest 3-5 minutes after completing one circuit, complete 3 circuits

Cooldown: 5 minutes easy aerobic activity

Sample Day 3

3.73mi
5x500 meters HARD

Sample Day 5

0:45:00
Lower Body Circuit

Complete these exercises with very short rest between sets of exercises (i.e. after completing a set of squats, move on immediately to a set of good mornings). Weight may need to be reduced compared with normal lifting days.

Record the weight you use for each exercise. The intensity should be high, but since you have very short rest between exercises you will use a lower weight.

Warmup:5-7 minutes of an aerobic activity.


One circuit looks like this:
-Single-leg squats (non-moving leg behind you)-10 reps each leg
-Wall sit- start with 30-45s and add time each week
-Lunges-10 reps each leg
-Good mornings- 10 reps
-Calf raises-10 reps
-Box Jumps-5 reps
-High knees (running) in place- start with 20s, and add time each week; move quickly
-Bear crawls- 50m, moving quickly across the room literally on all fours

Rest 5 minutes after completing one circuit and aim for three circuits total.

Cool down: 5-7 minutes eacy of an aerobic activity

Sample Day 8

0:45:00
Lower Body 3x12 Single-leg | Muscular Endurance Phase

Warmup: 5-7 minutes easy aerobic activity

Session: 3 sets of 12 reps for each leg

Record the weight you use. You will aim to gradually increase this over the course of the program. For this session, move from one exercise to the next after one set of each leg. The last rep of the final set should be VERY HARD. It may take some time to figure out an appropriate load.

-Dumbbell Squat- one weight in each hand, leg that is not squatting is held behind you.

-Step-ups- holding dumbbells at your sides, step up to a height that has your knee ~90*. You can alternate L-R legs, in which case you will complete 24 reps total before moving on to the next exercise.

-Leg press- single-leg press on the machine

-Lunges [forward] in place with dumbbells- ok to alternate L-R as with step ups. Gently touch your knee to the ground each lunge.

Cool down: 5 minutes easy aerobic activity

Sample Day 10

0:45:00
Upper Body Circuit

Complete these exercises with very short rest between sets of exercises (i.e. after completing a set of pushups, move on immediately to a set of pullups). 

Record the weight (probably dumb bells) you use for each exercise. The intensity should be high, but since you have very short rest between exercises you will use a lower weight.

Warmup: ~5 minutes easy aerobic activity

One circuit looks like this:
-Pushups- start with ~10-15 and add 1-2 reps each week
-Pullups- start with 6-10 and add one rep each week
-Shoulder press-10 reps, add weight each week as needed
-Bent over rows-10 reps, add weight as needed
-Lateral raises-10 reps, add weight as needed
-Dumbbell fly- 10 reps, add weight as needed
-Chest press-10 reps, add weight as needed


Rest 3-5 minutes after completing one circuit, complete 3 circuits

Cooldown: 5 minutes easy aerobic activity

Sample Day 10

3.11mi
Steady row

A nice steady row at a relatively hard pace. Keep your strokes relatively high. Advise starting the 4000m effort at a pace that feels relatively easy(ish) at the beginning and trying to maintain the same pace.

Gym and Rowing for Enduro, XC and DH Mountain Bikers, 3 days/wk, 5 wks

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