How to plan your training? As athletes, we often face this question, especially during the off-season when we have more time to train. If we do not have basic knowledge, information found on the internet can only cause chaos in our thinking. In this article, I will present the most important points that will help you plan your training. Prepare a notebook for notes, a pen and get to work!

Why do you need to have a plan?

Before we get into specifics, you need to know why a plan is so important. First, a well-designed workout is something that will bring you closer to your sports goal. It will help you ride faster, give you more fun, reduce the risk of injury and allow you to be a better athlete. Second, a training plan is an intermediate goal that we want to achieve and stick to. Its implementation and visible progress will motivate you to act. Third, a bad plan is almost always better than no plan at all.

One of the biggest mistakes athletes and coaches make is to start planning a training plan by selecting exercises. In reality, selecting exercises is one of the last steps we should take.

Planning training should be preceded by a thorough analysis of the sports discipline and determining what requirements it places on the athlete. Then the athlete should perform fitness tests, which will allow later selection of appropriate exercises and methods in training. Knowing the level of physical fitness, the requirements that MTB places on the athlete and the goal, we can establish training periods and take on training details such as selection of exercises, methods and training parameters.

1. Needs analysis
   • Assessment of Sport-Specific Effort and Movement
   • Body Areas at Risk for Injury
   • Fitness Tests

2. The goal
   • Performance goal
   • Training goal

3. Periodization
   • Number of trainings per week (time availability)
   • Type of periodization
   • Division of training period into training phases

4. Exercise selection
   • Strength Training
   • Endurance Training

5. Training parameters
   • Intensity
   • Volume (number of sets and reps, time)
   • Rest breaks

6. Training methods, progression, monitoring
   • What training methods will we use in training?
   • What form of progression will we use?
   • What tools will we use to monitor fatigue and progress?w?

Discipline Analysis

Mountain biking is a very demanding sport in terms of strength, fitness and psychology. Each type of cycling will prioritise slightly different skills. MTB marathons are a sport in which long-term aerobic endurance and technical skills play the main role. Downhill is a discipline with a very intensive nature of effort, where we are dealing with a single, usually 2-4 minute technical descent. In this case, power and glycolytic endurance will be very important. Enduro, on the other hand, is a combination of long-term endurance and glycolytic efforts in the format of repeated descents (e.g. 4×3-15 min). In addition, in Enduro and DH there is a very high speed of descent, which increases the intensity of effort through greater loads acting on the body and the constant focus of the competitor.

Knowing the types of muscle strength and basic energy systems, we can determine what a given sport requires of us. Below is an example of Enduro analysis and key points for the training program:

Needs Analysis for Enduro MTB

1. Movement analysis:
   • Closed kinematic chain, body work mainly in the sagittal and transverse plane, continuous hip flexion position, partial knee flexion and extension, isometric tension in the lower and upper limbs and back, strong grip engagement
2. Prime movers:
   • Hips + lower limbs in cooperation with arms
3. Strength needs:
   • Lower body: Pushing pattern (pedals)
   • Upper body: Pushing and pulling pattern (handlebars)
   • Maximum strength: Gate start and acceleration
   • Power: Gate start and acceleration, change of direction
   • Speed ​​and agility: Balance, change of direction and position on the bike
   • Muscular endurance: Quadriceps, thigh extensors, forearms and hands, mainly isometric effort plus oscillatory work
4. Energy systems: 
   • Downhill: mainly glycolytic system (high concentration of lactic acid in the blood)
   • Long climbs >2 min: aerobic system as strength endurance
   • Sprints: ATP-PC system
   • *Each of the 3 types of energy systems contributes to every effort, but in different proportions. The proportions of engagement of each of the energy pathways depend on the intensity and time of the effort!
5. Injury:
   • The most common injury areas in MTB/Enduro/DH are: shoulder joint (damaged ligaments, broken collarbone, dislocations), wrist (fractures and dislocations), head injuries (concussion), chest injuries (broken ribs) and others.
   • Injuries most often occur through accidents and acute trauma. Less frequently, chronic overloads.
6. Fitness tests:
   • ROM tests (range of motion), mobility and stability tests. We check flexion, extension and rotation in the main joints, as well as the way of performing basic exercises such as squats, push-ups and pull-ups. We pay attention to the range of motion, movement control and technique of performing the exercises.
   • Strength tests. We check the strength of the lower limbs in the bilateral pattern (1-5RM Back Squat) and unilateral (1-5RM RFE Split Squat). Similarly, the strength of the upper limbs for the push pattern (1-min Max Reps Push Ups) and pull (Max Reps Pull Ups). Strength and stability of the trunk in anti-rotation exercises.
   • Performance tests. Depending on the target discipline and available equipment, we can perform FTP/FTHR tests, Critical Power (5 min, 1 min, 30s, 10s) or specific tests on a rowing ergometer, ski-erg or bike. 

Goal

• Example of a sports goal: start in all EWS and top 30 in the general classification
• Example of a training goal: improve lower limb strength (5RM RFE Split Squat), improve FTP [W/kg], reduce resting heart rate from 60 bpm to <50 bpm, increase HRV.

Periodization

Let’s assume that a competitor can train 4 times a week, and the weekend is for rest or Enduro riding. During the preparation period, we set 2 strength trainings and 2 endurance trainings per week. During the competition period, 1-2 strength trainings, 1-2 endurance trainings plus off-road riding or competitions.

The preparation period lasts about 6 months (from November 1 to May 1). We will devote the first 2 months to general preparation, basic strength and motor control. We will plan the next 4 months of training based on the principle of coupled periodization. This means shaping each ability (strength, power, endurance) in parallel in a training micro-cycle. In the initial period, we will put more emphasis on maximum strength to build the potential for developing other abilities. The closer to the season, the greater the priority we will put on Enduro-specific strength. In practice, this means muscle endurance and power endurance.

Exercise selection

The choice of exercises should be directed by the specificity of the movement we perform while riding (analysis of the discipline), as well as fitness needs, which are individual for each person (fitness tests). We know that the quadriceps and back extensors are the most loaded muscle groups while riding due to the body position during the descent and isometric work. For this reason, our training should include exercises that will strengthen this position using isometric exercises. In addition, if we know that the limiting factor is the strength and endurance of the grip, we must also add this element to the training. One way to select exercises and arrange their order is through movement patterns that help maintain structural balance.

Selection of exercises in strength training

In strength training, it is worth choosing a few main exercises in which we can systematically introduce progression. For the lower limbs, this can be a Split Squat Isometric Hold and a gradual increase in load, and then progression to the Oscilating RFE Split Squat. For the upper limbs, we can use the Bench Press and Pull Ups, which we will modify during the cycle. In the strength training program, it is also worth including unilateral exercises, i.e. asymmetrical movements using one leg or arm, e.g. Split Stance Single Arm DB Row. In this way, we increase the involvement of stabilization and core muscles. Accessory exercises also depend to a large extent on our weak points, which we want to improve, such as deficits in the stability of individual joints or grip strength. For everyone, these will be different exercises and methods, depending on individual needs.

Selection of exercises in performance training

The choice of exercises and methods of endurance training depends on its form. If we are going to do training on a bike or a trainer, we can establish specific units aimed at developing aerobic and anaerobic endurance using power or heart rate zones. The simplest and safest solution is to start preparations with low-intensity training improving our aerobic capacity, and then move on to training around the lactate threshold.

After a period of 6-8 weeks, we can introduce regular high-intensity training shaping aerobic power and anaerobic endurance. Then we will plan the training in an interval and repetition format. If you mainly ride Downhill instead of a trainer and classic riding, you can add elements of endurance training to your gym or replace the trainer with a rowing ergometer or Airbike. The principles of progression will be the same as in the case of bicycle training. The choice between integrated training and training divided into bike and gym depends mainly on the time possibilities and available training equipment. With 4 or more hours of training per week, it is worth planning strength and endurance sessions on separate days. However, if the snow outside does not encourage riding and you do not have a trainer, a good solution would be to combine a strength session with a fitness session. Remember, however, that more important than the form of training itself are the regularity and a sensible training plan.

Training parameters

Training parameters are information that details how many repetitions and sets we should perform, what weight to use and how long the rest break should be.

Intensity and volume

Intensity in strength training refers mainly to % of maximum weight and speed and involvement in the movement. Volume, on the other hand, means the number of sets and repetitions in the training. When starting the training period, I suggest not to go crazy with the load, and instead focus on body control, full range of motion and relatively slow repetitions. We can increase the intensity from month to month by adding weight and/or increasing the speed of movement. For example, the first stage could be a Split Squat with a slow 4-second eccentric phase in the range of 4 sets and 5-8 repetitions. Then the next step will be to increase the load and perform Split Squat in the 5×5 protocol. Closer to the season, we can change it to Split Squat Jump with weight, as a progression to a more dynamic and specific exercise for Enduro.

Rest breaks

At this stage, we also need to establish rest breaks between sets in each workout. The length of rest is very important because it determines, among other things, what adaptations we will induce in our body. In muscle endurance training, it is recommended to rest less than 60 seconds, in hypertrophy training 1.5-2 minutes, and in strength training 2-5 minutes between sets.

Training parameters in performance training

Similarly, in endurance training, intensity is indicated by %FTP (threshold power), %FTHR (threshold heart rate) or %HRmax (maximum heart rate). Depending on the parameter used, a higher percentage value will indicate a more intensive workout. Volume is the number of repetitions and sets or the total training time.

As I mentioned earlier, Enduro mainly consists of repeated several-minute intensive efforts (downhills), which are separated by less intensive and not counted towards the result effort (uphills, commutes, etc.). For this reason, training in preparation for Enduro should focus on building solid aerobic endurance and shaping glycolytic capacity and power, which is key on the measured sections. Such a strategy will improve resistance to lactic acid accumulating in the muscles and will allow the rider to ride longer and faster.

Well-designed strength and conditioning training combined with a lot of riding and technique in the field will be the appropriate preparation for the athlete for riding and competition.

Training methods, progression and monitoring

The final piece of the puzzle is selecting appropriate training methods, progression methods and monitoring fatigue and progress.

Training methods

Training methods are a specific way of performing exercises or their arrangement in a training unit. Depending on the training phase we are in and what adaptation we want to achieve, we can use different training methods. Below are a few examples of methods that I use with my clients in Enduro and DH:

• tempo – time differentiation in each phase of the exercise movement. For example Back Squat, Tempo:41X1 means 4 sec down, 1 sec pause in the lower position, X is a fast and dynamic movement up, 1 sec in the starting position.
• isometrics – exercises using only isometric contraction. A great method for increasing strength and motor control with minimal damage to muscle fibers.
• super sets – a method for increasing intensity and density in a training unit. It involves combining exercises and performing them alternately in one series.

Progressions

Progression is a necessary element of a training program if we want to see the effects of our work. It should be based on 5 training principles. We most often associate it with systematically adding weight to the barbell. However, this is only one way to increase the difficulty (progression) of an exercise. While in the strength development phase, increasing the load will be beneficial, at the beginning of the preparation period, progression may be a simple change in the pace of the exercise or increased requirements for stability. It is good to determine in which direction we want to go, but introducing changes and flexibility should also be possible.

In endurance training, a similar principle applies to strength training. Depending on the period in the season, we can choose a different method of progression. Usually, outside the competition period, we work on increasing the volume and capacity for work. The closer to the season, the more we increase the intensity and at the same time reduce the training volume. In this way, we still provide stimulation of the nervous and muscular systems, but do not overwork the athlete.

Monitoring

Monitoring your training is one of the simplest activities, but unfortunately very often overlooked or misunderstood. To track your progress and simply be aware of what you are doing, all you need is a training journal, where you will write down the weight, number of sets, number of repetitions and additional notes. We work with our clients on a training app, so we have everything in one place, but a regular notebook will suffice to start with. This way, we track external load.

The second important element is monitoring the internal load, i.e. how our body reacts to training. For this purpose, it is useful to measure the resting heart rate or HRV (heart rate variability) index, if we have such an opportunity. A higher resting heart rate (measured right after waking up) than the norm may indicate that our body is not yet fully rested after the last training or there is another external stressor. In turn, a higher HRV indicates the correct functioning of the heart and nervous system. This indicator is the starting point, which can determine the body’s tolerance to stress, i.e. readiness for training.

There are many sports watches on the market today that make it easy to track your fatigue and readiness for training.

Summary

Well-planned training should take into account the specifics of the sport and the individual needs of the athlete. Knowledge of basic biomechanics and physiological processes allows you to choose appropriate methods and forms of training for maximum effects.