The Strength Factory
Miscellaneous, CyclingAs we get older, it can be tempting to train like we are still 20 something, copying the latest pro workout on social media or going hard every time you train, even though you are tired and your knees hurt. The reality is that for the 40+ MTB rider, things need to change to reflect that you are probably busy, have a tonne of commitments and simply can't tolerate the amount or intensity of training that a young pro racer can take in their stride.
The Over 40's MTB Programme is different. It will build you up gradually, using exercises designed to give maximum return, and with minimal negative impact on your body. This is exercise that will make you feel good on and off the bike. No crazy beastings, WODs, or training that leaves you wrecked for days. Over the 20 weeks you will progress through 5 blocks of training, each building on the last, creating the foundations for years of fun and pain free riding.
The goal? To be able to enjoy your mountain biking more, today, tomorrow, and for years to come.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Simple Warm Up
1 x 5:00
B1
Round The World - Hips
3 x 5
B2
SL Box Squat
3 x 8
B3
VWT
3 x 3 @ 10
C1
Wall Strides
3 x 12
C2
Press Up to Downward Dog
3 x 12
C3
Side Plank Knee Raise
3 x 10
A
Tension Techniques
A
Breath Work 1
1 x 10:00
A
Move Break - Mtn Climb
1 x 5:00
A
CO2 Tolerance Test
1 x 60
A
Simple Warm Up
1 x 5:00
B1
Rear Foot Elevated Split Squat
2 x 10
B2
Supported Airplane
2 x 10
B3
High Row TRX Suspension Trainer
2 x 12
B4
Band Pull Apart
2 x 15
C1
Foam Roller Bridge
3 x 1 @ 45
C2
Bird-Dog
3 x 5
C3
Tib Ant Raise
3 x 15
D1
PUPP With Shoulder Taps
2 x 10
D2
Side Plank Leg Raise
2 x 10
A
Tension Techniques
A
Move Break - Mtn Climb
1 x 5:00
A
Breath Work 2 - Mechanics
1 x 5:00
