Here is a training plan to progress in enduro mountain biking, suitable for a 35 year old person who works Monday to Friday from 9 a.m. to 5 p.m. Be sure to consult your doctor before starting any intense workout program. This plan is designed to improve the strength, endurance and technique needed to excel in enduro mountain biking.
Monday: Muscular and technical strengthening
1. Morning (before work):
- 20 minutes of muscle strengthening exercises (squats, lunges, push-ups, planks).
- 10 minutes of specific work on the legs (extensions, curls).
2. Evening (after work):
- 1 hour of light mountain biking in varied terrain to work on technique.
- Specific training on technical descents in a park or on suitable trails.
Tuesday: Cardio workout and intervals
1. Morning (before work):
- 30 minutes of running or cycling on the road at moderate intensity.
2. Evening (after work):
- 1 hour of mountain biking with intensity intervals. Alternate between fast periods and recovery periods.
Wednesday: Active rest or yoga
- Active recovery day.
- Yoga session to improve flexibility and muscle recovery.
Thursday: Muscular and technical strengthening
1. Morning (before work):
- 20 minutes of muscle strengthening exercises (core work, bench press, pull-ups).
- 10 minutes of specific work on the upper body.
2. Evening (after work):
- 1 hour of mountain biking with emphasis on improving downhill technique.
Friday: Cardio workout and climbs
1. Morning (before work):
- 30 minutes of running or mountain biking uphill to strengthen the legs.
2. Evening (after work):
- 1 hour of mountain biking with an emphasis on climbs. Work on your technique for steep climbs.
Saturday: Long and technical outing
- 2 to 3 hours of mountain biking on a varied route, including climbs, descents and technical sections.
- Work on downhill technique and effort management on long climbs.
Sunday: Rest or recovery activity
- Day of rest or light recovery activities, such as walking or swimming.