Mountain Bikers

The fastest growing segment of cycling has unique requirements including excellent upper body strength, power for climbing very steep hills, sprint speed, and speed-endurance.

Base Period (November-December)

The eight-week Base period will improve endurance and strength and prepare you to do more race-specific training during the Build period.

Base 1 (November)

Strength training is very important for the mountain biker. Climbing and handling the bike on rugged terrain require good total-body strength. Focus on developing strength for the biceps and triceps, chest and upper back, abdominal and lower back, quadriceps and hamstrings, and calves. Exercises should mimic on-bike positions as closely as possible. Cross-training activities such as cross-country skiing, snowshoeing, hiking, or running are encouraged.

Mountain Biker - Base 1 (November)

Monday

Strength Training.

Tuesday

CompuTrainer: Ride 1-3 hours in 1-2 intensity zones on a course with rolling hills. Maintain cadence at about 90rpm. Stay in the saddle on hills to build hip extension power, but be cautious with your knees.

Wednesday

Strength training or day off.

Thursday

Cross-train 1-3 hours; easy.

Friday

Strength training same as on Monday.

Saturday

Same as on Tuesday

Sunday

Cross-train 1-3 hours; easy.

Base 2 (December)

During Base 2 on-bike training is increased with the emphasis still on endurance, but form workouts using Spin Scan are introduced. If you have been racing for less than three years, complete the Base 2 block twice to boost your endurance before going on to the Build period.

Build Period (January-March)

This twelve-week training period will place the greatest stress on the mountain biker. The emphasis moves toward race-specific training while endurance is maintained. By the end of the period, the rider may be doing tune-up races.

Build 1 (January)

Build 1 begins to convert the strength of the weight room to power for hill climbing and sprinting - areas which will be further developed in parts 2 and 3 of the Build period.

Build 2 (February)

During this training block, hill work becomes more aggressive and the weekend ride becomes more race-like.

Build 3 (March and July)

This training block will improve your sprint while maintaining endurance and hill climbing. The first tune-up races may be scheduled in March. Return to this block in July to rebuild fitness before fall races after one week off to allow for recovery. I f you have been racing for less than three years, omit the Build 3 block.

Peak Period (April and August)

The Peak period puts the final touches on your fitness and prepares you for the stresses of mountain bike racing. Training volume should be greatly decreased as all emphasis is on intensity. Return to this period in August after rebuilding your fitness with Base 3 for fall races.

Race Period (May-June and September)

Now is the time to take advantage of your hard-earned fitness on the weekends. There will be one hard training session at mid-week that builds on your strength area. It's important that you are rested for weekend races or simulations.

Recovery Period (October)

This is the time to rest and recover from the previous season. If you ride at all on your CompuTrainer this month, it should be unstructured and for fun. This is a good time to pursue other interests in life while reflecting on what you learned about your mountain bike racing in the past year.

Triathletes and Duathletes
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