RACE PREP
This is a 8 week training plan to get you prepared physically and mentally for a Hard Enduro race with a time frame of around 4 hours.
INCREASE YOUR ENDURANCE
BUILD FUNCTIONAL STRENGTH
STRUCTURED ON-THE-BIKE TRAINING
TRAIN WITH PURPOSE
Get in. Get Out. Get stronger, and fitter with limited time.
WHAT IS THE PROGRAM?
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This 8 Week Training Plan will help you get you in shape for a Hard Enduro race. It’s that simple. On and off the bike, the whole goal of this plan is to get stronger both physically and mentally… Ready to race.
WHAT IS THE PROGRAM?
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Dirt Bike riders who are looking to build specific on and off the bike endurance and strength for a Hard Enduro Race.
WHAT DOES IT CONSIST OF?
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This plan encompasses structured on the bike conditioning intervals, to build a robust aerobic base, and in the gym strength training sessions to keep the body strong and durable. The weekly volume increases as you progress, all the way up to a built-in taper week before your race.
6 WORK OUTS PER WEEK
2 workouts a week designed to help build and maintain strength (see equipment list below)
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3 on-the-bike workouts a week with alternatives for those that don't have the opportunity to ride
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1 aerobic base workout per week
Each workout will be delivered through the Enduro Method app where you can track your progress, enter your results, see video demonstrations for each exercise, print out the workouts, and communicate with a coach and other riders.
EQUIPMENT LIST
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Rack (so you can do squats and bench press)
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Barbell + Assortment of weights
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Bench
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Dumbbells and or Kettlebells
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Pull up bar or Rings
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Concept 2 Rower (Or some other form of cardio machine, ability to run/cycle)
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Plyo Box 15-24” Tall
8-WEEK
HARD ENDURO
$99
This training encompasses structured on the bike conditioning intervals, to build a robust aerobic base, and in the gym strength training sessions to keep the body strong and durable.
The weekly volume increases as you progress, all the way up to a built-in taper week before your race.
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2 workouts/week: Build + Maintain Strength
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3 'On-the-bike' workouts/week:
(with alternatives for those that don't have the opportunity to ride) -
1 Aerobic workout per week
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Track your workouts and see your progress
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No minimum time contract required
8-WEEK HARD ENDURO
PROGRAM INFORMATION
Yes, you could do this whole training plan without riding once. You would just substitute other means of cardio for riding.
Rack, barbell + assortment of weights, dumbbells and Pull up bar or Rings, Plyo Box 15-24” tall. Concept 2 Rower, ability to run, cycle or some other form of cardio.
No, but if you are coming off the couch you may need to scale down some of the weekly volume depending on how well you are recovering.
Most sessions are around 60-90 minutes. One day per week is 2.5 - 4 hours.
Yes, we are available to answer any questions and help give direction as needed.
Awesome! Yes. This will help prepare you for the rigors of what is to come!
No, there are time durations and intensities specific to the type of energy system we are looking to train. How and what terrain you ride is beyond the scope of this program.
By showing up and doing the work, and pushing yourself to the intensities required during the training.
The program is designed to be done completely…But if time constraints do not allow for everything to be done each week, making sure to do Tuesdays, Thursdays and Saturdays would be the next best thing, and then adding in one or both of the gym days if possible.