The Mountain Bike Enduro Plan

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The Mountain Bike Enduro Plan

Author

Dirt School

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced time goal

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Summary

Are you getting ready to ride an Enduro? This plan is for regular people with real lives who want to make the most of their weekend and be proud of their efforts. If this is your first Enduro, or you may have raced before but been disappointed, this plan will give you the structure to Finish, Succeed and Achieve. Feel like you need more than 3 sessions per week? Why not sign up to our Privateer Personal Training Plan, available at www.dirtschool.co.uk.

To complete this training plan, you will need:

• A bike
• A bike friendly stopwatch or timer
• Sufficient spare time to complete the prescribed sessions
• Access to safe, off road trails
Additional training tools to help you make the most of your training plan:
• A bike computer with GPS, heart rate monitor with stopwatch function
• An indoor trainer
• A power meter

You can improve your skills and technique by using the Dirt School Mountain Bike Skills App on iTunes and Google Play.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:55

Dirt School

Dirt School

Train Smart, Achieve More. We created our 12 week Training Plans with regular people with real lives in mind. Our Training Plans include 3 structured sessions per week, making them achievable and accessible to real people. Download your Dirt School Mountain Bike Skills app and improve your skills and fitness together.

Feel like you need more than 3 sessions per week? Why not sign up to a Privateer Personal Training Plan, available at www.dirtschool.co.uk.

Sample Day 1

1:30:00
Fitness Test and Field Testing

Perform a 20 minute test or complete a field test to determine your current level of fitness. Please download the attachment for all of the details on how to do this.

Sample Day 3

1:30:00
Tempo Climbs

3 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little. Recover between efforts and ride the rest of the duration of the ride at zone 2

Sample Day 5

1:30:00
Pedal-less Downhill Runs

As part of a Trail Endurance ride ride some downhill sections without pedalling. Ride fast and smooth but resist the temptation to pedal out of corners and on smooth straights. Instead focus on body position and look for rollers, berms and trail features you can 'pump' for speed. The rest of your ride should be spent riding at zone 2 and drifting to zone 3 on the climbs.

Sample Day 8

1:30:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
During Session focus on Technical Climbing and wheelies

Sample Day 10

1:30:00
Tempo Climbs

4 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs
Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little.
Recover between efforts and ride the rest of the duration of the ride at zone 2

Sample Day 12

2:00:00
Pedal-less Downhill Runs

As part of a Trail Endurance ride ride some downhill sections without pedalling. Ride fast and smooth but resist the temptation to pedal out of corners and on smooth straights. Instead focus on body position and look for rollers, berms and trail features you can 'pump' for speed. The rest of your ride should be spent riding at zone 2 and drifting to zone 3 on the climbs.

Sample Day 15

1:30:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail.
During Session focus on Manauls.

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