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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. Please treat this as a guide for your preparation. If it seems to hard at first, continue with the first weeks plan for 2 weeks and then progress from there. If it seems to easy for you, increase your riding time or add some intervals into each ride. Be smart and honor your rest days. Be smart on the trail. Ride within your limits.
6 week Mountain Bike Training Program Week 1 Day 1
Day 2
Day 3
Day 4
Ride 40 min
Rest
Ride 40 min
This ride should be on a route where there are minimal hills.
Day 1
Day 5
Day 6
Day 7
Cross train 30 min Rest
Interval ride
Stretch & Core
This ride should be on a route where there are minimal hills.
swim/run/walk
This would be great for a fireroad with little incline. ● Ride 15 min at normal/easy pace. ● Ride 10 min at fast speed 75%. You should be pushing yourself to move faster. ● Ride 15 min normal/easy pace. ● Ride 5 min giving 80% effort. ● Ride 5 min 60% effort ● Ride 15 min normal/easy cool down pace.
Refer to the Stretch and Core insert.
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Ride 40 min
Rest
Ride 50 min
Cross train 30 min
Rest
Interval ride
Stretch & Core
Find an area with moderate hills/climbs
Ride at a moderate pace on a a varying terrain.
Run/walk 15 min ● 10 push ups ● 10 sit ups ● 10 squats As many times in 5 mins Run/walk 10 min
This would be great for a fireroad with little incline. ● Ride 30 min at normal/easy pace. ● Ride 15 min at fast speed 80%. You should be pushing yourself to move faster. ● Ride 15 min normal/easy pace.
Refer to the Stretch and Core insert.
Week 2
Week 3 Day 1
Day 2
Day 3
Day 4
Ride 50 min
Rest
Ride 50 min
Ride at a moderate pace on a a varying terrain.
Day 1
Day 5
Day 6
Day 7
Cross train 30 min Rest
Interval ride
Stretch & Core
Ride at a moderate pace on a a varying terrain.
swim/run/walk
Find an area with a substantial hill for climbing ● Ride a 10 min warmup. ● Ride a hill/hills 3 times total with the down hill as your recovery. ● Ride a 10 min cool down. ● Ride total for 40 min
Refer to the Stretch and Core insert.
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Ride 50 min
Rest
Ride 1.5 hour
Cross train 30 min
Rest
Interval ride
Stretch & Core
Ride at a moderate pace on a a varying terrain.
Ride at a moderate pace on a a varying terrain.
Run/walk 15 min ● 10 push ups ● 10 sit ups ● 20 jumping jacks ● 10 Squats As many times in 8 mins Run/walk 10 min
Find an area with a substantial hill for climbing ● Ride a 10 min warmup. ● Ride a hill/hills 3 times total with the down hill as your recovery. ● Ride a 10 min cool down. ● Ride total for 40 min
Refer to the Stretch and Core insert.
Week 4
Week 5 Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Ride 50 min
Rest
Ride 2 hours
Cross train 30 min
Rest
Interval ride
Stretch & Core
Ride at a moderate pace on a a varying terrain.
Ride at a moderate pace on a a varying terrain.
Run/walk 15 min ● 10 push ups ● 10 sit ups ● 10 squats ● 20 jumping jacks As many times in 5 mins Run/walk 10 min
This would be great for a fireroad with little incline. ● Ride 10 min at normal/easy pace. ● Ride 10 min at fast speed 80%. You should be pushing yourself to move faster. ● Repeat 3 times
Refer to the Stretch and Core insert.
Day 1
Day 2
Day 3
Day 4
Day 6
Day 7
Ride 1.5 hours
Rest
Ride 50 min
Cross train 30 min Rest
2 hours
Stretch & Core
Ride at a moderate pace on a a varying terrain.
Focus on maintaining a constant pace. At the end of this ride you should still feel strong but tired.
swim/run/walk
Ride at a varying pace. Choosing uphill and flat sections to push your pace, but still allowing yourself time to recover to make the 2 hours.
Refer to the Stretch and Core insert.
Week 6
Day 5
Core Exercises
Plank
Beginner: on knees
Intermediate: on toes
Week 13 ● Hold position for 15 sec, rest 5 seconds. Do this 4 times through. Week 46 ● Hold the plan for 3045 seconds; rest 10 seconds. So this 3 times through.
Plank Variations : Side plank Plank Rotation
Bicycle Crunches
Bring your knees up so that they are in right angles to the floor, your lower
Do exercise for 30 secs; rest for 10 secs. Do this 4 times through.
legs should be raised, but parallel to
the floor. You are now in the starting position. Now, as if you are pedalling a bike, push your right leg out while bringing your left leg toward you. Twist your torso so that your right elbow is touching your left knee. Repeat this movement alternating opposite knee to opposite elbow .
Mountain Climbers
Start in a straight arm plank or push up position, with your weight
Do exercise for 30 secs; rest for 10 secs. Do this 4 times through.
supported by your hands and toes.
Engage your core.Bend your right knee up towards your chest.And then kick it back in a swift motion back to the starting position.Alternate, legs for the left side and then repeat in an alternating fashion 20 reps on each side. Your feet will only touch the ground when it is in the starting position.
Note: try to keep your back as straight as possible. If this position moves, take a break reset your position.
Have your hands directly below your
Kneeling Superman
shoulders and your knees under your hips. Engage your core then, at the same time
extend your right arm forward and your left leg backward until they are parallel to the floor. Hold this position for 23 seconds. Then, bring your left knee and right hand back to the beginning Now do the same using your left arm forward and right leg back.
Repeat 20 times on each side.
Stretching Routine Begin by lying on your back with feet flat on the floor. Cross your right ankle over your left knee. With both hands, grab either the back of your left thigh or front of your left shin. You should feel a stretch along the glutes.
Figure 4 stretch
To begin, find an elevated surface that is at or slightly below waist height. Place one leg on the surface. From here, lean your upper body toward the elevated surface that your leg is on. The key is to maintain a very flat back and to square up your hips. Hinge forward and feel a very solid stretch along the backside of your thigh. Do three repetitions per side. Start by holding each side for 20 seconds and work up to 30.
Standing Hamstring Stretch
Lie on back with a belt, towel or exercise band. Put strap around the arch of your foot. Gently pull on the strap till you start to feel the stretch in your hamstring. Once you feel the stretch, hold for 10 sec. Switch legs and repeat 10 times.
Lying Hamstring Stretch
Begin with knee directly over the ankle and inline with the hip. Keeping both hips facing forward and level (do not let hip lower). Gently lean forward to feel the stretch in the hip flexor.
Lunge Hip Flexor Stretch
In a standing position, reach with right arm to the right ankle behind the body. Keep the knee below the hip and close to the stationary leg. Hold for 20 secs. Switch sides and repeat 5 times on each side.
Standing Quad Stretch
Rotate hip in a circular motion in to out and out to in. Do 10 rotations each direction for each leg,
Standing Hip Circles
Stand and raise your shoulder.Hold for 5 seconds.Squeeze your shoulder blades back and together and hold for 5 seconds.Pull your shoulder blades downwards and hold for 5 seconds.Relax and repeat 10 times.
Shoulder Rolls
*adapted from Training Peaks.com and www.somastruct.com