Henrico Mountain Bike Team

Off-Season Training Plan: 1 Week Sample - take a look at what your offseason possibilities

So you're interested?? If so, click on.

Here's the first 4 week training block of the offseason - training block 1. The training segments are built up to the higher level athlete to then be scaled back as needed. It's easier to put all the work and the targets into the plan and then adjust than it is to not know when to stop if you are trying to extend things out on your own. There is a mix of cadence work and steady work. You can do these workouts outside, light providing, or inside on a trainer. You also can think of these as effort based workouts. Here's a quick rundown

If the workout has a segment that is at 90%, you're basically going to be working at an effort of 9 out of 10. That means you can get out 3-5 words at a time but you really don't want to talk to anyone. When you're sprinting, you're just going for it. Everyone better leave you alone :)

Easy endurance days and blocks should be just that, an easy time to spin with a relaxed cadence. Good luck to you! Feel free to reach out with questions.

Off-Season Training Plan: training block 2. Here it is! Hot off the presses and just in time for the holidays. You have a new 4 week training block. Just like the first one, there are 3 weeks of work and then 1 week of recovery and downtime. All workouts include guidance about your effort level. The workouts are made using power but not everyone has a trainer or power meter. And that's all good!! No worries there. Everyone has the ability to gauge the effort so the descriptions include something about being able to hold a conversation at different effort levels. Be sure to read through.

These are also made for the far end of the fitness and age spectrum. It's easier to trim a workout down while you're riding then to know how to extend it out. So that's why they're set up that way. If 40min and 2 sets is what you have on that particular ride, well that's great. Then get to work, get focused, and have some fun getting fit and strong. That's what this is all about. You learn something about your body and you learn that you are improving.

Remember, keep it simple. This is all about fun, testing yourself, and finding a way to be just a little better today than yesterday. Or "be BTR" as I like to say. Enjoy!!!

Off-Season Training Plan: training block 3. Alright!! It's time for training block 3. You know that means??!? It's almost time for the spring season to kick off. Has your bike been collecting dust in the corner? Is it time to stop using it as a clothes rack? Well hop on and let's go.

The offseason usually takes us through winter which means it's cold outside. If you have a trainer or access to indoor riding, then it's time to start spinning again. If you don't and you want to ride, then bundle up. Layers are always important. Even if it says 50 out, it's still cool when you're riding. Better to have more layers than not enough.

Block 3 of your offseason training is a bit of a reboot. The first two blocks built off the end of the season fitness and kept things going. As the weather changes and school comes into play a bit more, that ability to continue isn't the same. It's important to take a break and that's what this training block addresses.

You have a mix of base building, tempo work, and some sprint-y surge-y efforts. It's still a 4 week plan, you still have core each week, and you're going to come out of this with a great foundation for the season ahead.

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