DAY #1, session #1: Heart Rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate training zones. It is also used to establish a performance benchmark to compare and track your progress.

You must use a heart rate monitor for this test. A power meter is optional. This test is best done on a paved road with gears, a heart rate monitor and a power meter. If you only have a SS bike, choose a gear ratio and course for this test where you can stay on the gas without cadence dropping below 40 rpm or increasing up to spun out cadences for the entire 20 minutes. The test goal is to record maximal 20 min average power and heart rate. These values will be used to pace your training plan.

Test Protocol: Warm up well then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power (optional), average heart rate and distance covered in the 20 minutes. Finish the ride time with an easy cool down spin. Stretch gently for 10 minutes after the ride.

Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

DAY #2: Focus: Good technique with light weights to adapt body to weight lifting. Warm up with 5 mins of cardio activity. Then do 2x20 reps with 30 secs rest between sets. Use very light weights or body weight only. Never go to failure. Lift with good technique and at a comfortable and controlled speed. Squats, seated row, deadlift, 10 minutes of core work (see http://lwcoaching.com/core-strength-for-mountain-bikers/ for core exercise suggestions), hamstring curl, lat pull down to front, bench press, 10 mins of either core work or shoulder rehab exercises (see http://www.coreperformance.com/knowledge/workouts/safeguard-your-shoulders.html for shoulder rehab exercises), 5 min stretch. Note weight lifted in your post activity comments.

DAY #3: Improve your mtb riding tech skills on your SS bike today. Warm up with about 10 mins steady pedaling in heart rate zones 1-2. Then spend the rest of the ride focused on tech skills. Keep your heart rate in zones 1-2. Physically this ride is meant to be easy. If HR goes over zone 2 on a technical section stop and rest until it comes back to zone 1. Work on balance, slow speed objects and things you find challenging on the trail. Stop frequently and assess the skill. Study lines and repeat sections. In technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate past zone 2.

DAY #4: This workout can be done on gears or SS. Warm up for 30 mins then ride 30 mins in heart rate zone 3 or power L3 standing out of the saddle, 40-60 rpm. The best course for the 30 min standing segment is a steady grade climb or a flat road into a headwind. Finish the ride time at an easy pace.

After riding use a combination of rolling on the foam roller and stretching to work out your hot spots for 10 minutes.

DAY #5, session #2: Optional ride. Go for an easy recovery spin in heart rate zone 1 or take the day off the bike in favor of passive rest if you prefer today. Passive rest may be the better choice. The strength session today is a higher priority than riding.

DAY #5, session #1: Focus: Good technique with light weights to adapt body to weight lifting. Warm up with 5 mins of cardio activity. Then do 2x20 reps with 30 secs rest between sets. Use very light weights or body weight only. Never go to failure. Lift with good technique and at a comfortable speed. Power clean (demo video here http://www.coreperformance.com/knowledge/movements/power-clean.html), pushpress barbell (demo video here http://www.coreperformance.com/knowledge/movements/push-press-barbell.html), glute bridge single-leg 20 per leg (http://www.coreperformance.com/knowledge/movements/glute-bridge-one-leg.html), 10 minutes of core work, Box Blast 20 each leg (demo video here http://www.coreperformance.com/knowledge/movements/box-blast-continuous.html), dumbbell 1 arm snatch 20 reps each side (see demo video here http://www.coreperformance.com/knowledge/movements/snatch-1-arm-dumbbell.html) , standing straight arm pull down, 10 mins of either core work or shoulder rehab exercises (see http://www.coreperformance.com/knowledge/workouts/safeguard-your-shoulders.html for shoulder rehab exercises), 5 min stretch. Note weight lifted in your post activity comments.

DAY #6: Ride gears or SS today. If you have a choice, go for the geared bike. Ride mostly single track at a comfortable fun pace. Keep the effort level moderate and relaxed the entire ride. Focus on riding smooth and flowy along the trail today. Ride as-one with your bike. Pay attention to your tech skills. If your legs are tired back off the effort a little today but stay smooth and flowy.

After riding use a combination of rolling on the foam roller and stretching to work out your hot spots for 10 minutes.