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2020 NICA SPRING-league High School TEAM mountain bike training plan


Lynda Wallenfels

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24 Weeks

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Plan Description

This SPRING league TEAM training plan is designed for NICA head coaches to use to coach every athlete on a typical NICA team from Varsity podium level to beginner. Training each day is split up by 6 levels or groups. Group 1 consists of the fastest and most experienced riders and group 6 the beginner student-athletes. Specific training for each group 1-6 is provided for each practice. This is a plug and play season training plan for a NICA head coach.

High school mountain bike training plan

Regular-season training starts for spring leagues in December. This 24-week spring league training plan is designed to start on the first Monday of "regular-season" team training in December and end at State finals in May. Some minor schedule adjustments may be needed to fit the calendar for your State.

Workouts on this LW Coaching training plan can be paced by heart rate zone or power level or perceived exertion. Instructions on setting heart rate training zones, power levels and perceived exertion pacing guidelines are integrated into the plan.

Coach Lynda tips are provided along the way in the plan to help you coach your entire team through the season. Practices include pacing guidelines, nutrition, bike maintenance, tech riding skills and peer coaching opportunities. Practices start in December with a focus on riding skills and progress to more focus on race-speed fitness by February. Race specific drills such as passing, starts, short tracks and sprinting are included along with fitness building practices your student-athletes will love, such as hill intervals and tempo training days to peak their fitness and get them race ready.

This LW Coaching training plan is designed for one team. Please do not duplicate, distribute or share this training plan. Copyright 2019 LW Coaching.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:00 hrs 2:00 hrs
Day Off x3
—— ——
Strength x3
1:40 hrs 0:48 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
7:00 hrs 2:00 hrs
Day Off
—— ——
1:40 hrs 0:48 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • 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.

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