Sir Francis Drake High School Mountain Bike Team » Summer Training http://www.drakemtb.org San Anselmo, CA Mon, 31 May 2010 13:56:18 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Summer Training http://www.drakemtb.org/summer-training/ http://www.drakemtb.org/summer-training/#comments Tue, 08 Sep 2009 20:22:40 +0000 admin http://drakemtborg.web.siteprotect.net/?p=137 Wanna increase your skills and endurance during the off season?  Here’s information for riders who have an interest in continuing their training beyond the season.  Each is a recommendation, and in no way constitutes a required directive from the Drake MTB coaches.

  • Get a road bike.
    Like it or not, every single rider on the boys varsity podium this year (and most all of the ones who weren’t) have road bikes and ride them regularly. There is no smarter way to get the body fit for cycling than through road biking.
  • Get a personal coach.
    For those of you who want guaranteed improvement that is personally tailored to your own physique and yours alone, and can afford the $75 per month, the personal coach is the way to go. Berkeley’s Andy Goessling and Redwood’s Davis Bentley are both riders who have personal coaches. Andy has gone from 23rd as a freshman to 5th as a Varsity boy. Tyler Brandt also has a coach. Drake MTB has a relationship with Whole Athlete at www.wholeathlete.com.
  • Join a road bike program like Team Swift in Santa Rosa.
    Just ask Tyler Brandt. Yow! He’s fast.
  • Follow Paul’s loosely-formed summer program with your buddies (see Paul’s Program)
  • Go camping with your buddies and families and do these epic, amazing races!!!
    • ]]>     http://www.drakemtb.org/summer-training/feed/ 0     Summer Training – Paul’s Program http://www.drakemtb.org/summer-training-pauls-program/ http://www.drakemtb.org/summer-training-pauls-program/#comments Mon, 07 Sep 2009 20:29:20 +0000 admin http://drakemtborg.web.siteprotect.net/?p=148 Coaches’ Corner: Drake MTB Optional Off-Season Program

    Summer Short Program

    Level 1 / 5 to 10 hours per week Hours
    Monday Go to the movies
    Tuesday Short/Interval 60 min. “20 min. warm up / 3 X 15 sec. all out, 10 min. recovery / 15 min cool down”
    Wednesday Endurance 60 to 120 min. 20 min. warm up / 65 to 75 percent varied terrain
    Thursday Hang out
    Friday Medium Interval 60 min. “20 min. warm up / 3 X 2 min. max with 2 min. recover, 20 min. cool down”
    Saturday Do stuff
    Sunday Recover/Endurance 60 to 120 min. “20 min. warm up, moderate terrain 1 hr plus fun ride”
    Level 2 / 6 to 11 hours per week Hours
    Monday Mow lawn
    Tuesday Short/Interval 75 min. “30 min. warm up / 5 X 15 sec. all out, 5 min. recovery / 15 min cool down”
    Wednesday Endurance 60 to 120 min. 20 min. warm up / 65 to 75 percent varied terrain
    Thursday Read a book
    Friday Medium Interval 90 min. “20 min. warm up / 5 X 2 min. max with 2 min. recover, 20 min. cool down”
    Saturday Air soft
    Sunday Recover/Endurance 90 to 180 min. “20 min. warm up, moderate terrain 1 hr plus fun ride”
    Level 3 / 12 to 16 hours per week Hours
    Monday Wash the car
    Tuesday Short/Interval 90 min. “30 min. warm up / 7 X 15 sec. all out,7 min. recover / 15 min cool down”
    Wednesday Endurance 3 to 4 hr. 20 min. warm up / 65 to 75 percent varied terrain
    Thursday Go to the beach
    Friday Medium Interval 3 hr. “30 min. warm up / 5 X 2 min. at max, 2 min. recovery, 15 min. spin, 2 x 5 min.m ax, 3 min recover / 15 min cool down”
    Saturday Sleep in
    Sunday Recover/Endurance 90 to 180 min. “20 min. warm up, moderate terrain 2 hr plus fun ride”
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