This Base Phase plan is designed for adult amateur Downhill riders (ages 18+) training 6–12 hours per week.
The program builds foundational fitness, strength, and bike handling consistency to prepare riders for higher-intensity phases.
Training includes structured aerobic rides, compound strength sessions, and technical drills targeting braking modulation, body positioning, and cornering control. Where bike parks are unavailable, shuttling or hike-a-bike sessions substitute for lift access.
Riders will practice session-based runs with focus on flow, accuracy, and fatigue management.
This phase lays the groundwork for anaerobic development and improved run precision in future blocks.