6 week Mountain Bike Enduro Improvers Plan

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

This 6 week training plan is aimed at supporting existing Mountain Bike Enduro riders to improve their performance. Before beginning this plan you should already have a good basic level of fitness having completed a base training programme. This 6 week plan includes a carefully balanced blend of sessions including endurance training, threshold intervals, neuromuscular intervals, skill development and strength sessions. It is perfect for intermediate riders looking to take their performance to the next level!

Sample Day 1
0:20:00
Lower Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.

Consider...

- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 3
1:00:00
Strength Exercises For Mountain Bikers

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Press Up
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks
- Overhead Dumbell Press

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Sample Day 4
1:02:00
55.6TSS
Sweet-Spot Intervals

The 25 minutes of work in the
Sweet-Spot zone will provide a good training stimulus and the two
longest efforts are completed early on when fresh

Sample Day 5
0:20:00
Upper Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.

Consider...

- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 6
1:30:00
Mountain Bike Skills - Cornering

Warm-up: WU 20 mins
Cadence: Self selected
– Find some suitable corners to session, ideally as part of a short circuit.
directions.
– Ride 10 mins round your course. Keep the intensity high, and hit the corners as if you’re racing.
– Recover with 5 mins of easy riding.
– Repeat X3.
– 10 mins cool down to HRZ 1, easy gear and comfortably high cadence.
– Shift gears into the corners, anticipating your exit.
– Brake before the tightest part of the turn
– Keep your head up and look where you want to go.
– Sprint hard out of the corners.

Sample Day 7
2:00:00
Enduro Race Intervals

Warm Up - 20 mins
– Choose an enduro trail of 2-5 minutes with features you'd find in a race stage. For example roots, drop offs, corners, jumps and rock gardens.
– Ride a sighting run of your stage to spot lines and define pacing
– Ride back to the top of the trail at HR/PZ1
– Ride a 100% race effort on Keep the intensity high, imagine you’re racing.
– Ride hard but stay relaxed, focus on technique and don’t rush the skills.
– Recover with easy riding back to the top of the trail
– Repeat X 4 and record times
– 10 mins cool down to
HRZ 1, easy gear and comfortably high cadence.

Rab Wardell

My name is Rab Wardell and I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!