May 2021 Training Plan
This page contains a day by day training plan, which includes our practice days. For those wanting to do extra work, this will provide a general plan for you to help you progress and ready for our regular season practices. This is NOT MANDATORY. It is simply extra for those who would like that.
MAY FOCUS: Endurance Base and Skills Training
We are trying to get your legs and lungs ready to tackle the trails. This means building an endurance base that can handle that. It gives us something to build on. Basically - go get miles on your legs.
DATE | TRAINING | DESCRIPTION |
|---|---|---|
Monday, May 3 |
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Tuesday, May 4 | Endurance Ride: 1 hr + Climb 500-1,000 ft of elevation | The idea is to ride an hour total, and add some climbing in. Can be on trails or on pavement, etc. Doesn’t matter. The climbing will be your workout, so recover on down or flats. |
Wednesday, May 5 | Endurance Ride: 1 hr | Ride 1 hour any location, any elevation. Just get in miles. |
Thursday, May 6 | PRACTICE | See practice schedule |
Friday, May 7 | Rest day | Get off the bike. Rest. |
Saturday, May 8 | PRACTICE | See practice schedule |
Sunday, May 9 | Rest Day | No Workout today |
Monday, May 10 | Endurance Ride : 1.5 hours | Try to get a full hour and a half in. Pick somewhere to ride that you can do without stopping more than a few times. We want to keep your legs pumping. Can be any elevation - flat to steep - whatever you want. |
Tuesday, May 11 | Skill Day | Pick a skill to practice, and repeatedly work on it. Could be turns, front wheel lifts, track stands, obstacle riding, etc. See our skills page for a list and videos, etc. |
Wednesday, May 12 | Climb Day : 30 minutes of climbing | The idea is to give your legs the practice of long, steady climbs. Go spend 30 minutes climbing. The rest doesn’t matter. I want you to get 30 solid minutes in of climbing. Try to pick as long of sections as you can and if you can get a full 30 minutes in consecutively, that’s awesome. Just try to keep as much of the 30 minutes together as you can. |
Thursday, May 13 | Endurance Ride : 1.5 hours | Try to get a full hour and a half in. Pick somewhere to ride that you can do without stopping more than a few times. We want to keep your legs pumping. Can be any elevation - flat to steep - whatever you want. |
Friday, May 14 | Recovery Ride : 30 - 45 min | Go easy. Just get on the bike and warm up your legs for 30-40 minutes. Keep it easy! |
Saturday, May 15 | PRACTICE - Time Trial | See practice schedule |
Sunday, May 16 | Rest Day | No Workout today |
Monday, May 17 | Recovery Ride : 1 hour | Go ride for an hour - take it easy |
Tuesday, May 18 | Endurance Ride : 1.5 hours | Try to get a full hour and a half in. Pick somewhere to ride that you can do without stopping more than a few times. We want to keep your legs pumping. Can be any elevation - flat to steep - whatever you want. |
Wednesday, May 19 | Skill day | Pick a skill to practice, and repeatedly work on it. Could be turns, front wheel lifts, track stands, obstacle riding, etc. See our skills page for a list and videos, etc. |
Thursday, May 20 | PRACTICE | See practice schedule |
Friday, May 21 | Sprint Day : 5 Sprints | Find a place where you can practice getting up to the fastest you can go. See how long you can hold that speed. Do 5 times. Doesn’t matter how far, or how long. Just pedal as fast as you can, and do it as long as you can 5 times. Remember it for later! |
Saturday, May 22 | Endurance Ride : choose your own adventure | Go pick anything. Ride for as long as you want/can. |
Sunday, May 23 | Rest Day | No Workout Today |
Monday, May 24 | Hill Climb : 1 hour | Get up, get down, repeat. Go find a hill you find challenging to climb. Go after it for an hour (or as long as you can). Push yourself to get higher and do better each time. This is about picking something that’s hard for you, so it doesn’t matter what anyone else picks - we are looking for progress and challenge here. |
Tuesday, May 25 | Endurance Ride : 1.5 hours | Try to get a full hour and a half in. Pick somewhere to ride that you can do without stopping more than a few times. We want to keep your legs pumping. Can be any elevation - flat to steep - whatever you want. |
Wednesday, May 26 | Rest Day | No Workout Today |
Thursday, May 27 | Recovery Ride : 30-45 min. | Go easy. Just get on the bike and warm up your legs for 30-40 minutes. Keep it easy! |
Friday, May 28 | Skill Day | Pick a skill to practice, and repeatedly work on it. Could be turns, front wheel lifts, track stands, obstacle riding, etc. See our skills page for a list and videos, etc. |
Saturday, May 29 | Endurance Ride: Choose your own adventure | Go pick anything. Ride for as long as you want/can. |
Sunday, May 30 | Rest Day | No Workout Today |
Monday, May 31 | Endurance ride : 1.5 hours | Try to get a full hour and a half in. Pick somewhere to ride that you can do without stopping more than a few times. We want to keep your legs pumping. Can be any elevation - flat to steep - whatever you want. |