Evergreen High School Mountain Bike Team Workout Plan
There are a few considerations for workouts that a Mountain Biker needs to think about.
Skills work- Practice a lot. If you are not in the correct body position at all times, you are slower and more likely to lose control.
High/Low Hinge, Braking, Descending, Pedaling, Climbing, Cornering, Pumping
Other helpful skills- Wheelie, Manual, Bounce turn, Track stand
In a safe and controlled environment, practice the proper skills needed to ride.
https://www.superrider.tv/blogs/news/30-ways-to-become-a-better-mtber
Flexibility work- Flexibility is key to injury prevention.
Stretching/Yoga
https://ridelikeaninja.com/2019/04/18/10-yoga-moves-for-mountain-bikers/
Strength work- Leg and upper body are crucial for power and control on a bike
Mountain biking strength workouts
https://www.mbr.co.uk/fitness/best-bodyweight-exercises-for-mountain-bikers-418241
Nutrition- Without fuel and hydration the system does not function.
https://www.redbull.com/au-en/nutrition-tips-for-mountain-bikers
VO2 Work- Lung capacity is the key for maintaining and fast pace
Intervals
https://www.trainerroad.com/blog/interval-training-for-cyclists-interval-types-how-to-use-them/
There are a few considerations for workouts that a Mountain Biker needs to think about.
Skills work- Practice a lot. If you are not in the correct body position at all times, you are slower and more likely to lose control.
High/Low Hinge, Braking, Descending, Pedaling, Climbing, Cornering, Pumping
Other helpful skills- Wheelie, Manual, Bounce turn, Track stand
In a safe and controlled environment, practice the proper skills needed to ride.
https://www.superrider.tv/blogs/news/30-ways-to-become-a-better-mtber
Flexibility work- Flexibility is key to injury prevention.
Stretching/Yoga
https://ridelikeaninja.com/2019/04/18/10-yoga-moves-for-mountain-bikers/
Strength work- Leg and upper body are crucial for power and control on a bike
Mountain biking strength workouts
https://www.mbr.co.uk/fitness/best-bodyweight-exercises-for-mountain-bikers-418241
Nutrition- Without fuel and hydration the system does not function.
https://www.redbull.com/au-en/nutrition-tips-for-mountain-bikers
VO2 Work- Lung capacity is the key for maintaining and fast pace
Intervals
https://www.trainerroad.com/blog/interval-training-for-cyclists-interval-types-how-to-use-them/
The following is an optional workout plan for EHS students looking for help to reach their goals. This is a general guide. This plan is made to be flexible and can be modified. The plan is divided into 3 rider/racer types (A,B,C)
A group- Very competitive, wanting to podium or are on or hoping to reach the Varsity level.
B group- Want to have fun and be a little competitive. Want to continue to improve.
C group- Just wants to have fun, may race or aspiring to race.
Suggested Summer Workout -For those just starting out, just get out on your bike 3-4 times a week and build up your time on the bike. 20-30 min a ride until you are comfortable doing the longer rides. Focus on doing progressively longer rides with fewer breaks.
You can move between groups as necessary.
A group- Very competitive, wanting to podium or are on or hoping to reach the Varsity level.
B group- Want to have fun and be a little competitive. Want to continue to improve.
C group- Just wants to have fun, may race or aspiring to race.
Suggested Summer Workout -For those just starting out, just get out on your bike 3-4 times a week and build up your time on the bike. 20-30 min a ride until you are comfortable doing the longer rides. Focus on doing progressively longer rides with fewer breaks.
You can move between groups as necessary.
