Enduro is about having fun on your Mountain Bike. Building fitness and strength over the course of 6 weeks will allow you to be confident going into your first race. This training plan is 7-9 hour commitment each week for 6 weeks. Every workout has a purpose, so try not to skip too many! This plan uses either a power meter or a heart rate monitor. To maximise your gains, we recommend using a power meter to complete interval workouts. Please use our zone calculator to set your training intensity for the rest of the plan: http://mtbcoach.com/index.php/training-sessions/zone-calculator/ For personal enduro coaching, detailed plans, and weekly feedback, please contact me at firstname.lastname@example.org
Warm up for 10-15 Min at an easy endurance pace - slow enough that you could hold a conversation with a riding buddy, but fast enough to start sweating. For powermeter users: Z2/Z3. For heart rate users: 60% of your maximum heart rate.
6-8 intervals of 1 minute each, with one minute easy spinning recovery.
The intervals should be done at a pace that allows you to be consistent throughout the session: don't start too hard. For powermeter users: High zone 5. For heart rate users: your heart rate will take a couple of minutes to respond. By the middle of the third interval, your heart rate should hit 85-90% of maximum. Stop the session early if you can't hold your desired pace.
Ride at an easy pace for the remainder of the workout.
Working out in a gym can be dangerous. Please ensure you are familiar with all the equipment before you begin this session. Most gyms have introductory sessions that I highly recommend: they will help you work out how much weight you need to be lifting to complete your desired number of repetitions. Check out all the equipment you plan to use before you start your session.
Warm up: 15 - 20 minutes easy running, or riding on the spin bike
Give yourself a minute or more to regain composure between sets.
Smith Squat Machine (2 sets, 12-15 reps)
Push ups (2 sets, To Failure)
Standing Leg Curls (2 sets, 12 reps)
Leg Extensions (2 sets, 12 reps)
Crunches (3 sets, To Failure)
Standing Calf Raises (2 sets, 20 reps)
Front Lat Pulldown (2 sets, 12 reps)
Front Plank (1 set, 1 minute)
Concentration Curl (2 sets, 12 reps)
Dips (2 sets, 15-20 reps)
Jump Squats (2 sets, 30-40 reps)
Cool down: 15 minutes running on the treadmill, or spinning on the bike.
Take it easy today! Spin to the coffee shop, or around town. Keep pedal pressure constant and light, with a high cadence.
Find some fun XC style trails that you can ride without taking too many breaks. Focus on riding features smoothly without wasting energy.
For powermeter users: Z2/Z3
For Heart rate users: 60-70% of your maximum heart rate
Find the most technical trail you know - this is all about putting everything together on the bike. Unlike when you're riding with friends, try not to go back and session different features. Ride smoothly down the trail without stopping. If you make mistakes, make a mental note of what you have to work on and come back another time to hit it smoothly.
Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike. Strengthening the lower back and hip flexors to stabilise your legs during sprinting
This is about learning how to sprint fast, and recover quickly in between. With just 30 seconds to recover between each interval, 30/30s are famous for being the fastest way to get fit.
Warm up: 20-30 minutes easy spinning. For powermeter users: Z2. For heart rate users: 60% of your maximum heart rate.
Main session: Find a gradual climb (less than 5% grade).
4 sets of:
5-6 x 30 seconds hard, 30 seconds easy
Each hard interval should be as fast as you can hold for the entire set. Take 5 minutes between each set.
Warm down: Ride for at least 20 minutes at an easy spinning pace.