Follow this guide to help you win your race day!
Weeks 1-4: Foundation Phase
Day 1: Lower Body Strength
- Squats: 3x10 (increase weight weekly)
- Lunges: 3x10 per leg (increase weight weekly)
- Romanian Deadlifts: 3x8 (increase weight weekly)
Day 2: Endurance Training
- Running or cycling: 30 mins moderate intensity (increase duration weekly)
- Interval training: 5x1 min sprints with 1 min recovery (increase intensity weekly)
Day 3: Upper Body Strength
- Push-ups: 3x12 (increase reps or progress to harder variations weekly)
- Pull-ups or Lat pulldowns: 3x8 (increase reps or add weight weekly)
- Bent-over rows: 3x10 (increase weight weekly)
Day 4: Flexibility and Mobility
- Dynamic stretching routine
- Foam rolling
Day 5: Rest and Recovery
Day 6: Full Body Power
- Power cleans: 3x5 (increase weight weekly)
- Box jumps: 3x8 (increase height or difficulty weekly)
- Medicine ball slams: 3x10 (increase weight or intensity weekly)
Day 7: Endurance Training
- Long-distance trail runs or MTB rides: 45-60 mins moderate intensity (increase duration weekly)
- Hill sprints: 5x30 sec uphill sprints with 1 min recovery (increase rounds or intensity weekly)
Weeks 5-8: Power and Explosiveness Phase
Day 1: Lower Body Strength
- Squats: 3x8 (increase weight weekly)
- Bulgarian split squats: 3x8 per leg (increase weight weekly)
- Romanian Deadlifts: 3x8 (increase weight weekly)
Day 2: Endurance Training
- Mountain biking or trail running: 45-60 mins moderate to high intensity (increase duration or intensity weekly)
- Hill sprints: 5x30 sec uphill sprints with 1 min recovery (increase rounds or intensity weekly)
Day 3: Upper Body Strength
- Push press: 3x8 (increase weight weekly)
- Pull-ups or Lat pulldowns: 3x8 (increase reps or add weight weekly)
- Russian twists: 3x12 per side (increase reps or add weight weekly)
Day 4: Flexibility and Mobility
- Dynamic stretches
- Foam rolling
Day 5: Rest and Recovery
Day 6: Full Body Power
- Power cleans: 3x5 (increase weight weekly)
- Box jumps: 3x8 (increase height or difficulty weekly)
- Medicine ball slams: 3x10 (increase weight or intensity weekly)
Day 7: Endurance Training
- Long-distance trail runs or MTB rides: 45-60 mins moderate to high intensity (increase duration or intensity weekly)
- Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)
Weeks 9-12: Sport-Specific Conditioning Phase
Day 1: Lower Body Strength
- Single-leg squats: 3x8 per leg (increase weight weekly)
- Romanian Deadlifts: 3x8 (increase weightweekly)
- Box jumps: 3x8 (increase height or difficulty weekly)
Day 2: Endurance Training
- Long-distance trail runs or MTB rides: 60-90 mins moderate intensity (increase duration weekly)
- Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)
Day 3: Upper Body Strength
- Push-ups with clap: 3x10 (increase reps or progress to harder variations weekly)
- Pull-ups or Lat pulldowns with added weight: 3x6 (increase reps or add weight weekly)
- Plank variations: 3x45 sec (increase duration or progress to harder variations weekly)
Day 4: Flexibility and Mobility
- Dynamic stretches
- Foam rolling
Day 5: Rest and Recovery
Day 6: Full Body Power
- Power cleans: 3x5 (increase weight weekly)
- Box jumps: 3x8 (increase height or difficulty weekly)
- Medicine ball slams: 3x10 (increase weight or intensity weekly)
Day 7: Endurance Training
- Long-distance trail runs or MTB rides: 60-90 mins moderate intensity (increase duration weekly)
- Interval training: 8x1 min high-intensity efforts with 1 min recovery (increase rounds or intensity weekly)
Remember to track your progress, gradually increase weights, reps, duration, or intensity, and listen to your body to prevent overtraining and injuries.
We’re here to help you achieve your riding and fitness goals.
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