Summer Training – Paul’s Program

Drake MTB Summer Training

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”