Winter Mountain Bike Fitness Maintenance Training Plan
Lynda WallenfelsAll plans by this Coach
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This training plan is designed for racers in their off season and non-racers who are strong riders with a goal to maintain their hard earned summer bike fitness through the winter. When the snow melts and the trails clear in the Spring do you want to hop on and be right where you left off in the Fall fitnesswise? Yes? This is your plan.
This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable.
This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used.
Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions.
The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance.
Maximize your physiology with smart training. Being bike fit in Spring = fun times on the trails.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:00 hrs||1:00 hrs|
|2:00 hrs||1:00 hrs|
|3:00 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:00 hrs||1:00 hrs|
||2:00 hrs||1:00 hrs|
||3:00 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor