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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
STRUCTURED ON-THE-BIKE TRAINING
WHAT IT DOES?
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.
WHO IS IT FOR?
Dirt Bike riders who are looking to build specific on and off the bike endurance and strength for a Hard Enduro Race.
WHAT IT CONSISTS OF:
This plan leaves no stone unturned. It encompasses fast short intervals, longer intervals, long rides to build a robust aerobic base, and 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 workouts a week
2 workouts a week designed to help build and maintain strength (see equipment list below)
3 on-the-bike workouts a week with alternatives for those that don't have the opportunity to ride
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.
Rack (so you can do squats and bench press)
Barbell + Assortment of weights
Dumbbells and or Kettlebells
Pull up bar or Rings
Concept 2 Rower (Or some other form of cardio machine, ability to run/cycle)
Plyo Box 15-24” Tall
What if I can’t ride at all, is this for me?
Yes, you could do this whole training plan without riding once. You would just substitute other means of cardio for riding.
What equipment do I need?
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.
Do I need to be in shape to start this?
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.
How long are the workouts?
Most sessions are around 60-90 minutes. One day per week is 2.5 - 4 hours.
Do I have access to a coach?
Yes, we are available to answer any questions and help give direction as needed.
It will be my first Hard Enduro race, is it still for me?
Awesome! Yes. This will help prepare you for the rigors of what is to come!
Are there specific bike skills and drills included?
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.
How does this improve mental fitness?
By showing up and doing the work, and pushing yourself to the intensities required during the training.
What if I can’t commit to 6 sessions per week?
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.
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