In 2014, Enduro got serious! Skills and motivation are no longer enough to succeed at the top of the sport, you need some major fitness and power too. This plan is all about combining your love of Mountain Biking with some workouts that will build explosive power and speed. This plan is for the rider who already has a season or more of racing under their belt, and is looking to take it to the next level in 2015.
This training plan is a 9-11 hour commitment each week for 6 weeks. Every workout has a purpose, so try not to skip too many! This plan uses either Heart Rate or a power meter to set your intensity for each session. Please use our zone calculator to set your training intensity for the rest of the plan:
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Warm up for 10-15 Min at an easy endurance pace. For powermeter users: Z2/Z3. For heart rate users: 60% of your maximum heart rate.
8-10 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.
Find a rolling or flat route to do this ride. Can be on road or offroad.
Warm up: 20-30 minutes in Z2 power, or 60-70% max HR.
Main session: one 20 minute interval in Z4 power, or 75% of maximum heart rate. Ride at a comfortable cadence.
Warm down: The rest of the ride should be in power zone Z2-3, or 65% of maximum heart rate. Don't cut your warm down short - it's an essential part of the ride.
Enduros are often over 6 hours long, total time. Building up base fitness is essential, and doing this on trails is way more fun.
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
If you don't have dry trails to ride, mix up some road riding with some trail running instead.
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.
Take it easy today! Spin to the coffee shop, or around town. Keep pedal pressure constant and light, with a high cadence.
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