xc mountain bike training program pdf

MTB's Complete Performance Training Plan Day Discipline Rank Details Duration (min) Actual (min) Actual Distance (Km) Intensity RPI Actual Intensity Actual Avg Heart Rate Comments: How did you feel, where did you go, what was the weather like? Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. With sponsorships and money at stake, every edge I can get is important. Coach Cody is a USAT level 2 and USAC Level 3 coach. Enjoy the workouts and keep working hard on the bike! If you are focusing on a 100 mile mountain bike race, then you need to make your primary/key workouts longer in the range of 4-6 hours every 1-2 weeks. Start these exercises about 6 to 8 weeks before you plan to start riding intensely. Pacing is key. The first 2 weeks of my MTB training plans are free. 6. Track your Training With the advancement in technology there are many different tools that can aid training and allow you to get the most out of your time. Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance. If it seems to hard at first, Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. In XC racing, the start is very important—every MTB XC training plan should include specific training to get the strongest, fastest, most powerful start possible. The programme is in PDF format so can be instantly downloaded. Check out the XC athletes to watch in 2019 in the player below, Watch a replay of the 2018 XCO season on Red Bull TV to see how the pros do it. Training tips, workouts, race-day wisdom, nutrition advice and more from top endurance coaches. Keep things interesting by incorporating both into your weekly training schedule. Learn how to use TrainingPeaks more effectively and improve your coaching skills. These are Mountain Bike Specific Training Plans geared at getting you faster in XC, 100 mile, 50 mile, or 6 Hour Races. Training Exercises for Mountain Biking. The Stages SC3 is what happens when passionate riders build indoor bikes. For a mountain biker, building a strong, high performance core for the demands of riding for hours on grueling trails requires a smart, multi-pronged attack. Mountain Bike Camp 6 week Training Program This training program is designed to progress your time on the trail to condition you for riding full days while at camp. Trainable skills include aerobic fitness, strength, balance and agility, … : Increase the power you can hold during climbs before you go into the ‘red’ zone – the effort at which your legs start to burn with lactic acid, and you want to slow the pace. If you miss a session for any reason, DON’T try make it up. Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Most of the time a cross country race is 1.5 – 2.0 hours long of constant racing. This is the only mountain bike training program in the world that integrates everything you need to be a successful mountain biker – mobility, strength, cardio, nutrition, skills and mindset. This is a great size to look for. By working in a strength training movement or two we can build power and reduce fatigue that happens at the hips. you are getting ready for a hard, short, 2 hour XC race, then you should focus more on 2 hour hard/high intensity efforts. and 7 hours on the bike. See how the TrainingPeaks app will help you train the right way. A progressive aerobic strength ride is included on the weekends as well as 1-2 additional endurance rides are included for maximum training gains. Help your athletes get to the next level with WKO5 and Best Bike Split. For each athlete, we match a personal mtb coach that is familiar with the distances, terrain challenges, conditions and competition similar to that the client experiences in his or her racing. This six week XC MTB In Season plan balances your training with your racing. Although most people ride or race cross-country, this article will help you work both on and off the bike for … Mountain Bike Training in the Time of Covid [Podcast #269] ... Hannah Finchamp answers your questions about mountain bike coaches and how coaching works. Cross country (XC) is a different category, and there are a few different things to keep in mind when thinking about how to train for XC mountain bike racing. This is different to. Complement your workouts with riding time on the bike, whether you’re training using an indoor bike trainer or riding outside. By bikejames July 27, 2011. One of the few down hill sections on the course, © Bartek Woliński/Red Bull Content Pool. Aim to complete 4-5 intervals of 5 minutes with each one being at a consistent pace between the first and last – don’t set a pace you can’t continue during the last interval! Mountain biking has grown tremendously over the past several years as a sport, as a pastime, and as a competitive arena. Program Logs Each time a bike is used, it is imperative that you document its use in a program log. Whereas XCO is characterized by multiple maximal efforts. Mountain bike construction differs from a typical bicycle in many ways. Due to the power profile that will be needed during … PHASE 2: BASE = 12 weeks, designed for cross country racers looking to improve their cycling fitness over the pre-season. Whether it’s your first 100-miler, or you’re a seasoned pro, this distance requires careful training and preparation. Local councils may customize their own standards to fit the needs and goals of their programs. The first three weeks of the program eases you into a weight training program (a 12-page detailed document is included via email), followed by 5 weeks of a 3 days per week strength building program. PHASE 4: RACE = the last 2 weeks are the final piece of the puzzle for our MTB program, that includes a taper and peak into your goal event(s). Cross-Country (XC) bikes tend to ... a BSA Mountain Bike Instructor program at the Summit National Training Center in WV. If you want to see a serious increase in your overall fitness on two wheels, we’ve got some top-rate advice from an expert cycling physiologist. Reader … Remember to warm up prior to commencing any ... • 10 x mountain climber MAIN SET Descending Pyramid Reps 40 then 30, 20, 10 (rest 2mins between) • Planted up … Where some disciplines focus on the gravity aspects of mountain biking, XC races are based on undulating courses that have both steep uphill and downhill sections, and riders are faced with tough challenges working with and against gravity. It will be more beneficial to learn in the environment you most frequent. Cross country (XC) is a different category, and there are a few different things to keep in mind when thinking about how to train for XC mountain bike racing. Within this growth, there are three clearly-defined disciplines: Cross-country, Trials and Downhill. An important foundation for training. BSA Mountain Bike Program Standards These are the recommended minimum standards that all BSA mountain bike programs should maintain. 29-Week XC MTB Complete 4-Phase Training Program- Re-Usable. The series begins with leg-speed and cycling-specific strength development, then progresses to build aerobic endurance before adding in intervals at and above your lactate threshold. XC racers need to have it all: endurance, power and bike handling skills. Here’s how to fuel up for those long days in the saddle. Mountain Bike Camp 6 week Training Program This training program is designed to progress your time on the trail to condition you for riding full days while at camp. Keep the following in mind as you train: Mountain bike endurance is both fitness and skill. The XC mountain bike handlebars are probably going to be between 720 mm and 760 mm wide. The secrets to Ripped ABs that capitalizes on the strengths of the Cyclist. It is the skills that are important. I knew what a good strength and conditioning program could do for me. Complement your workouts with riding time on the bike, whether you’re training using an indoor bike trainer or riding outside. There are also specific training plans for larger races such as the Leadville 100 made specifically for the demands of that race. Interval training uses short efforts at a hard intensity, followed by short periods of rest before repeating. In this guide, we’ll help you increase your speed and agility to get the most out of your mountain bike. Training Schedule for Mountain Biking. LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. : Interval Training to increase anaerobic threshold. This six week XC interval training plan begins by working on your race start and quickly moves into Zone 6 Anaerobic int... $ 49.00. You can also purchase the four phases individually to plug into your training program as desired (to find them, search "Cody Waite" in TP store). Without a doubt the best training tool for the cyclist is a power meter, as it measures and quantifies the effort put into riding the bike. Top 10 Ways to Improve Your Mountain Biking Skills. Get matched with a certified coach or search the directory. Available as PDF or in TrainingPeaks. (FTP) which takes a maximum effort over 20mins (or one hour) and scales this back to a pace for intervals and is generally at a higher level than anerobic threshold. HIIT trains the body to adapt to this. Click on any plan and then hit PREVIEW to get a PDF of the first 2 weeks. Yes, I would like to receive the latest TrainingPeaks training content as well as updates on TrainingPeaks Wenzel mountain bike coaches guide riders to everything from beginning skills to peak performances in cross country, short track and endurance mtb events. These sessions are hard but should be ‘manageable’. We start most days at 9am, which should provide plenty of time to ride those distances. All the tools you need to reach your goal, whether it's improving a past performance or just hoping to reach a new milestone. products, services, and events. "training programs" for mountain bikers are written by people who do not truly understand how to combine the best athletic training strategies available today into a comprehensive program specifically for the MTB rider. Cross-Country mountain bike racing requires a great mix of skill and fitness. Keep the following in mind as you train: Indoor Bike Trainers Stages SC3 Indoor Bike. Take your training and racing to the next level with WKO5 and Best Bike Split. Work on your weakness. Spending time on the road bike can quickly build fitness, but skills are best refined on the trail. There are many components to mountain bike training. : Pick an off-road course and aim to do one lap ‘hard’ before resting and repeating. Cross-Country. Normally indoor bikes such as the Stages SC3 would only be found in spin studios and health clubs. Long training rides require carbohydrates to fuel them, and you should take on one litre of water per hour’s activity and an energy drink if you’re riding for more than two hours. On the contrary, some heavy lifting should be added to any training program. This final 2 week segment is set up with one week to 'de-load' and absorb all your training up to this point, followed by race week that includes some sharpening sessions to get you to the start line ready to rip! In XC racing, the start is very important—every MTB XC training plan should include specific training to … The basic goal is to spend enough time on your bike to adjust your ‘sit bones’ and your legs to the position and … If it seems to hard at first, For a training plan to meet your schedule and/or reduced training hours contact us for a free consultation. The programming includes our highly successful 12-week Stationary Trainer Series set of training sessions. 29-Week XC MTB Complete 4-Phase Training Program- Re-Usable, Ability Level: Intermediate to Advanced (adjustable by overall volume), Training Days per Week: 4-7 (written for 7 days, but can be consolidated to as few as 4), Training Hours per Week: 7-15+ (depending on your preference of riding/aerobic volume) (depending on your preference of riding/aerobic volume), Equipment Needed: gym membership or strength equipment at home, HRM, power meter preferred. a 30 second burst followed by a 30-second recovery. In this issue Dr Mike Posthumus answers a reader’s training related question regarding the similarities and differences between an Olympic distance cross country training programme and a marathon or stage race specific training programme.. Please treat this as a guide for your preparation. By Taylor Thomas. Start these exercises about 6 to 8 weeks before you plan to start riding intensely. XC MTB In Season. There are also specific training plans for larger races such as the Leadville 100 made specifically for the demands of that race. PHASE 1: BASE PREP = 9 weeks designed for XC MTB racers coming off a short break from the completion of their previous season. REUSABLE: You can easily reuse this entire plan within the same year for second peak, or again in future seasons. Trainable skills include aerobic fitness, strength, balance and agility, technique and mental fortitude. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Products and services to help you manage and grow your coaching business. This is the complete package of our XC MTB training program. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003. I can unsubscribe at any time. Conversations with expert coaches, athletes and thought leaders in the endurance industry. The latest coaching advice, methodologies, and research for better performance and a stronger business. : Keep rides fully aerobic, predominantly at an easy pace. Training with power on a mountain bike involves planning your terrain and intervals carefully so you can hit the right... #MOUNTAIN-BIKE. and 7 hours on the bike. In this guide, we’ll help you increase your speed and agility to get the most out of your mountain bike. These areas can be trained on road, however, an area that mustn’t be forgotten is bike handling skills – the top racers are fantastic at descending at speed and maximise time saving when the terrain gets tricky. Choose from thousands of plans to help guide your training. Mountain Bike Ride w/ Tempo Finish – Ride at endurance pace for 2-3 hours off road, then during the last 30-45 minutes of your ride increase your effort to 80%-90% of your threshold. Training movement or two we can build power and reduce fatigue that happens the... Adventure Junkies is to share our love of mountain Biking complement your workouts with riding on! As the Leadville 100 made specifically for the unrelenting nature of an Olympic distance XC MTB race,... Refined on the weekends as well as updates on TrainingPeaks products, services, and one optional yoga day race... Advice and more from top endurance coaches get up steep hills and attack the front format ) the first weeks. Would like to receive the latest coaching advice, methodologies, and anaerobic workouts I. 4-6 in a program log its use in a session for any reason, DON T. Increase your speed and agility to get up steep hills and attack the front designed! 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