This mid volume, 18-week plan was built by Coach Kyle, owner and head coach of White Pine Athletics, specifically for the NICA and junior XC MTB athletes in their off season.
If you're a junior athlete looking to maximize your time in the off season, build a strong base of aerobic fitness, and build the strength necessary to race at a high level in the upcoming season...this is the plan for you.
Over the 18 weeks, you will move through three phases of off season training: Aerobic Efficiency Training, Aerobic Development Training, and Race-Specificity Training. Each training block is designed to build up specific energy systems and skills, so be patient and follow the plan as it's laid out in order to avoid injury and come into the upcoming race season stronger and ready to perform your best.
With this being an off season plan, we strongly recommend that you take 1-2 weeks completely off the bike at the end of your current race season, rather than charging straight into this plan. Give your body some time to relax and recharge before beginning this structured program.
This training plan is designed to be used with a smart trainer or power meter. Each workout is built so it can be performed either indoors or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides
It is important to note that there is no coach communication with this training plan. If you feel you are an athlete who performs better under more direct supervision and with regular communication with a coach, visit www.whitepineathletics.com to learn about our coaching options, specifically our Junior Development Program.
If you have any questions about this plan or for advice of pairing multiple plans, don't hesitate to reach out to kyle@whitepineathletics.com
With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.
I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.