This twelve week training plan is designed for the rider competing in Category 3 Beginner cross country mountain bike events. Prior to starting this plan you should have been riding 1-2 times per week recently and be comfortable riding your bike on dirt roads. The plan guides you through pedaling drills and mountain bike skills and progressively increases your fitness, peaking with a race in week 12. During this plan, you will be riding three times per week, with an optional extra fourth ride in weeks 4, 5, 7, 8, 10 and 11. Tuesdays focus on pedaling and mountain bike skills, Thursdays focus on endurance and hills, Saturday is a recovery or optional ride day and Sunday is the endurance and threshold day. The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan. Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE. Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
DAY #1: Use a combination of rolling on a foam roller cylinder to self massage and stretching, to work out your hot spots and any tight areas. Scroll to the bottom of this page to see a foam roller exercise Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/
DAY #2: Today ride at an easy pace and effort level during the entire ride. Periodically do a total body inventory from head to toe and check that all non-working muscles are relaxed. Wiggle your fingers and toes. Check your elbows are bent and shoulders relaxed. Practice pedaling in a relaxed and smooth manner seated over bumpy terrain. Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to check in you are riding at the correct intensity.
DAY #3: Do these Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/
Today's exercises are early season pre-hab work to counter and prevent strength imbalances caused by cycling that lead to niggly overuse injuries. This workout is preventative maintenance.
DAY #4: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.
DAY #5: Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/
DAY #6: Use a combination of rolling on a foam roller cylinder to self massage and stretching, to work out your hot spots.
DAY #7: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail. Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to check in you are riding at the correct intensity.