Endless Trail Fitness

Cycling
Coach
Paul Watson

If you're a mountain biker who is relatively new to structured strength training, you train at home and you're pushed for time then this is made for you. 

If you have work and family commitments that mean you are a once a week MTB rider then this program can be used to give you the strength and fitness you need to stay ahead of more frequent riders.

The strength and conditioning sessions can be done as three one hour sessions per week or can be split into five much shorter sessions.

The sessions feature mobilisations, strength exercises, bike intervals and stretches that will take your riding to a new level.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Suspension trainer (like a TRX) // adjustable dumbbells and a selection of resistance bands.
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Sample Week
Week 1 of 8-week program
Sunday
TCT Strength 1 intro week 1

Warm up

A

Home warm up circuit 1

2 rounds of: Dynamic leg swings x 10 each side Band pull aparts x 10 (light band) Thoracic spine mobilisation x 5 each side Band Ys x 10 (very light band)

B1

B stance DB RDL

2 x 8

B2

Hollow holds

C1

SA half kneeling OH DB press

3 x 8

C2

SA DB row (no bench)

3 x 8

C3

Side plank hold

Monday
TCT interval 1

Conditioning

A

Pre-ride dynamic warm-up

Dynamic leg swings 10 per side Dynamic windmills 10 per side Squat to stand 5 Lateral lunge 5 per side Run through circuit TWICE

B

Bike/stationary bike

Tuesday
TCT Strength 2 Intro week 1

Circuit

A

Dynamic windmills 10 per side 90-90 hip switch 5 per side Squat to stand 5 Box push up/push up (Should feel easy, so scale to ability) 5 reps Run through circuit TWICE

B1

Single arm DB floor press

3 x 8

B2

TRX row ETF

3 x 8

B3

Band pallof press

3 x 8

C1

DB bulgarian split squat

2 x 8

C2

DB drag plank

2 x 6

Wednesday
TCT interval 2

Prep

A

Pre-ride dynamic warm-up

Dynamic leg swings 10 per side Dynamic windmills 10 per side Squat to stand 5 Lateral lunge 5 per side Run through circuit TWICE

B

Bike/stationary bike

Thursday
TCT strength 3 intro week 1

Conditioning

A

Warm up: Supported hip airplanes 5 per side Dynamic hip flexor stretch with OH reach 5 per side Banded face pulls (very light band) 10 Shoulder tap plank 5 per side Work through circuit TWICE

B1

Contralateral DB curtsey lunge

3 x 6

B2

TRX Fallouts/supermans

3 x 8

B3

Banded face pulls

3 x 12

C1

DB windmill ETF

2 x 6

C2

Band resisted push up/push up

2 x 6

D1

Banded Ys

2 x 8

D2

Banded Ts

2 x 8

D3

Banded As

2 x 8

E

Banded external rotations 1

2 x 8

Friday
TCT Static stretch

Conditioning

A

ETF stretch circuit 1

Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of twice.

Conditioning

B

ETF stretch session 2

Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of twice.

Time Crunched Trail Rider