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NICA PRE-Season High School VARSITY mountain bike training plan

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NICA PRE-Season High School VARSITY mountain bike training plan


Lynda Wallenfels

All plans by this Coach


12 Weeks

Plan Description

This high school mountain bike training plan is for the VARSITY level racer peaking for the NICA race season. 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 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 and power meter can be used with this training plan but are 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 five training rides, three core training sessions and three 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. LW Coaching offers a free 20 min consulting session with Coach Lynda Wallenfels to any NICA head coach. View our LW Coaching high school training plans here

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:17:00 02:45:00
Strength x3
01:32:00 01:00:00
Other x2
00:20:00 00:10:00
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
07:17:00 02:45:00
01:32:00 01:00:00
00:20:00 00:10:00
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

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

Browse our website and give our LW Coaching mountain bike training plan finder App a try to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See or contact

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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