This Build Phase plan is designed for youth downhill athletes (ages 12–17) training 6–12 hours per week.
The focus shifts toward higher intensity, power development, and refined technical riding—while still prioritizing safety, fun, and progression over pressure.
Aerobic base work continues with the addition of VO2max intervals and short anaerobic sprints. Off-bike training progresses to include light plyometrics, agility drills, and speed-strength development using age-appropriate methods (e.g., jumps, med balls, bodyweight circuits).
On the bike, riders advance their handling with timed runs, race start practice, and cornering drills at speed. Technical terrain is introduced progressively, with attention to line choice, braking modulation, and riding under mild fatigue. Sessions include both structured drills and playful free-ride segments to reinforce flow and decision-making.
Athletes should also be learning about fueling around intensity (e.g., small snacks, hydration habits), and begin experimenting with pre-race routines. Equipment sessions should emphasize suspension tuning basics and proper gear setup for varying track conditions. Recovery strategies are reinforced—mobility work, stretching, and rest days—while mental skills focus on focus cues, performance visualization, and managing nerves before key runs