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MTB Enduro Plan (metabolic systems training, strength&power, technical&tactical preparation)

Author

Erik Kimmel

All plans by this Coach
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Length

4 Weeks

Plan Specs

cycling mountain biking beginner intermediate advanced masters

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Plan Description

MTB enduro racing is a mix of high intensity cycling and downhill, what can be tricky how to incorporate training of metabolic systems, neuromuscular system (strength etc.) and skills.

Sport scientist and performance coach Erik Kimmel has build up a training plan, which focuses on all aspects of enduro racing as metabolic system training, strength and power training and finally technical/strategy preparation.

The training plan is based on physiology principles and the individual trainings are created from testing and practicing with elite enduro riders from Enduro world series.

Physiology principles of training are set up thanks to long term using of Moxy Monitor, advanced manipulation of respiratory and cardiovascular systems. Training intensity is manipulated and controlled via heart rate zones and rating of perceived exertion (RPE).

This training plan can be used as 4-week preparation for enduro race or laying the foundations of the intensities specific to MTB enduro after the basic volume period.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:22 hrs 3:00 hrs
—— ——
0:30 hrs 0:25 hrs
1:45 hrs 2:00 hrs
1:07 hrs 1:30 hrs
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:22 hrs 3:00 hrs
—— ——
0:30 hrs 0:25 hrs
1:45 hrs 2:00 hrs
1:07 hrs 1:30 hrs
0:22 hrs 0:30 hrs

Training Load By Week


Erik Kimmel

Be Pro Training

Be pro Training - become a better version of yourself!

Sport scientist and performance coach Erik Kimmel focuses on physiology training and finding the limiting factors of each athlete on the level as central system (cardiovascular, respiratory and muscular system), neuromuscular system (muscle force and power) and technical/strategy preparation.

Sample Day 1

0:15:00
15TSS
Powerball - O2 capacity (forearm)

- volume training for forearms
- low intensity rolling with powerball
- hand-to-hand handover as needed during 15min
- buy the cheapest powerball with gyroscope

Sample Day 1

1:30:00
75TSS
Road bike/enduro - O2 capacity

O2 capacity:
- flat terrain intensity = RPE (borg scale) = 2-3 = light activity = heart rate = zone 2 = aerobic

- RPM (cadence) = 90-100 (road bike)/70-80 (enduro bike)

- focus on = smooth pedalling
- breathing = steady state breathing
- bike gears = low

Ride on mostly flat terrain with lower gears in higher cadence. Bigger preference on road bike, but the training can be done also on enduro bike in the more easier terrain.

Sample Day 2

1:30:00
50TSS
Gym - anatomical adaptation/power

- full body workout for strength and power
- see attached file for detailed program

Sample Day 3

0:15:00
15TSS
Powerball - O2 capacity (forearm)

- volume training for forearms
- low intensity rolling with powerball
- hand-to-hand handover as needed during 15min
- buy the cheapest powerball with gyroscope

Sample Day 3

2:00:00
120TSS
Enduro - O2 capacity + Stop&Go (downhill)

O2 capacity:
- flat terrain intensity = RPE (borg scale) = 2-3 = light activity = heart rate = zone 2 = aerobic
- hilly terrain intensity = RPE (borg scale) = 5-6 = moderate activity = heart rate = zone 3 = tempo


- bike gears = low to moderate
- focus on = stay in the saddle in the hilly terrain - breathing = higher frequency (40-50/min) with deep breath

Stop&Go (downhill):
- divide the trails into shorter sections, which we gradually ride in increasing intensity
- focus on high technical sections as rock gardens, off camber turns etc.

Sample Day 5

2:00:00
120TSS
Enduro - O2 capacity + speed work + corners (downhill)

O2 capacity:
- flat terrain intensity = RPE (borg scale) = 2-3 = light activity = heart rate = zone 2 = aerobic
- hilly terrain intensity = RPE (borg scale) = 5-6 = moderate activity = heart rate = zone 3 = tempo

- focus on = stay in the saddle in the hilly terrain
- breathing = higher frequency (40-50/min) with deep breath
- bike gears = low to moderate

Speed work:
5x10sec sprint with dead start
- sprints on the flat terrain
- bike gears = moderate
- rest interval = 3-5min

- focus on = power in the first and second pedal stroke
- let's do the sprints in the first half of training after initial warm-up.

Corners (downhill):
- focus on training of corners
- tips = effective deceleration before the corner, look out of the turn, pedalling out of the turn, change the style of cornering = foot in/foot out
- handicap training = try to ride with just rear brake

Sample Day 5

0:30:00
30TSS
Swimming - CT

Warm-up:
100m easy swim

CO2 training:
2x50m (25m underwater swim/25m classic swim)

Main part:
3x100m (low intensity, 30s rest interval)
2x100m (medium intensity, 30s rest interval)
1x100m (hight intensity)

- CT = compensatory training

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