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2020 NICA PRE-Season High School JUNIOR-VARSITY mountain bike training plan


Lynda Wallenfels

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12 Weeks

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Plan Description

This 12-week high school mountain bike training plan is for the JUNIOR-VARSITY level racer peaking for the NICA race season. JV is a diverse category. This plan is appropriate for the experienced racer who wants to train hard, maximize performance and reach the podium. This is a challenging training plan for a JV rider. This training plan is not appropriate for beginner riders and first time racers.

This 12-week PRE-season training plan will gradually ramp up your fitness, strength and threshold power in preparation for regular-season training. After this 12-week plan you will enter the regular training season as one of the top riders on your JV team.

Varsity riders shredding trail

Begin this "pre-season" training plan 12 weeks prior to the start date of your NICA league "regular training season". Regular-season training starts for most fall leagues on June 1st or July 1st and spring leagues on December 1st. Check with your league for your regular-season start date. Start this training plan 12 weeks prior to your "regular-season" start date.

A heart rate monitor is required to follow this training plan. A power meter is an optional extra advantage that can be used with this training plan but is not required. A mountain bike is required to follow this training plan. A road bike is an optional extra that is not required.

This plan contains four training rides, two core training sessions and four stretching sessions per week. Every Sunday is a rest day.

Visit our LW Coaching high school athlete resources page for information geared towards the high school athlete, to ask training plan questions on our forum and read mountain bike specific training articles.

When your state NICA regular-season starts, LW Coaching recommends athletes participate fully with their high school team training program and local high school coaches. Independent athletes without a team have the option to follow on with our LW Coaching NICA regular-season mountain bike training plan. We also have NICA TEAM plans available for head coaches to use with an entire team in the regular season. View our LW Coaching high school training plans here

LW Coaching offers a free 20 min consulting session with Coach Lynda Wallenfels to any NICA head coach.

NICA coaches are not eligible to work with student-athletes during the pre-season under the NICA team training limits rule. This training plan is written for student-athletes to follow independently without a NICA coach to support NICA rules.

This training plan and the forum support provided are designed for an individual user. Please do not duplicate, distribute or share this training plan. Copyright 2020 LW Coaching.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:51 hrs 2:30 hrs
0:30 hrs 0:10 hrs
Day Offx3
—— ——
1:00 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:51 hrs 2:30 hrs
0:30 hrs 0:10 hrs
Day Off
—— ——
1:00 hrs 0:30 hrs
—— ——

Training Load By Week

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

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