Coach Lynda Wallenfels has created a pre-built training plan for brand new riders who want to get into shape and feel confident on the bike. It is a six week plan, so you know you will not be 'biting off more than you can chew', and it starts at ground zero. There will be no stressing about what workout you should do to gradually build your aerobic fitness and endurance. Coach Lynda has done all the planning for you! All you have to do is follow the instructions...no guesswork. She has included stretching, yoga, hiking and working on technical skills, along with the cycling workouts. It is a wonderful balance for the body and will build your confidence, while building muscle. Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on her forum, read mountain bike specific training articles, learn new workouts and see what events her coaches and athletes have been racing.
Use a combination of rolling on the foam roller and stretching to work out your hot spots. Scroll down to the bottom of this Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/ page to see a photo of a foam roller and how to use it.
Very easy ride. Keep the pace mellow. Stop for a rest if you need. Do not count rest time towards the 30 minute ride time total. Choose a flat course if possible.
Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132. Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity.
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70. If you are crunched for time today split this up into 2 or 3 ten minute sessions where you can fit them into your day. Any little bit you get done will be great for your body.
Ride off-road at an easy pace during this entire ride. Continually scan up and down the trail with your vision but spend most of the time with it six seconds ahead on the trail. Count the seconds it takes for a tree that is in your focal point to pass your front wheel to test your timing.
Do yoga with a focus on stretching.
Mellow, easy relaxed ride off-road. Non technical trail.
Steady walk. Easy pace.