May 2021 Training Plan

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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

DATE	TRAINING	DESCRIPTION
Monday, May 3
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.