Training Blog

Stay at Home Training for Summit Bike Club members. While we can’t get together, please make sure you are taking proper precautions when riding on your own.

Skill Task ( Steep drop in roll )

Skill Task 5/20/20 This skill is very important when riding steep and new trails. The first thing to do when approaching a steep drop/roll would be too look ahead to check the landing/bottom of the obstacle. Then you want to push your arms forward and your body weight behind the saddle of your bike. Shifting…

Endurance Workout (Tidal Waves)

Workout Details 5/18/20 Warm up 1 5 min @  Zone 1 Warm up 2 4 min @  Zone 2 Warm up 3 3 min @  Zone 3 Warm up 4 2 min @  Zone 3-4 Warm up 5 1 min @  Zone 4-5 Recovery 5 min @  Zone 1-2 Repeat 4 times Wave 1 over…

Team Update (May)

Hello Summit Bike Club Members, As we move into summer we are currently uploading training guidance through our website at summitbikeclub.org . This includes skill challenges and tips along with occasionally endurance workouts to do individually. We have had multiple coaches helping in supplying videos and training tips. During these challenging times it has been sad not…

Endurance Workout (SPRINT)

Workout Details 5/12/20 Warm up 20 min @ 140-175 W Zone 1 Ramp up in 6 steps Z2 (Endurance) 4 min @ 193-263 W Zone 1-2 Z3 (Tempo) 3 min @ 263-315 W Zone 2-3 Z4 2 min @ 333-368 W Zone 4 Z5 1 min @ 368-402 W Zone 4-5 Sprint 20 sec @…

Skills Challenge (Fakie)

Skills Challenge 5/11/20 Lets see how far you can go in reverse! From a rolling speed tap your front brake and push your hips backwards. Use your momentum and keep pedaling backwards. You should feel the tension on your rear wheel through your pedals just like your trackstand. This is how you’re able to maintain…

Endurance Workout (Ladders)

Workout 5/8/20   Warm up 10 min (Zone 1 – Zone 2) Tempo 2 min (Zone 2 – Zone 3) Sweet spot 1 min (Zone 3 – Zone 4) Threshold 30 sec (Zone 4) VO2 Max 15 sec (Zone4 – Zone 5) (4X) Endurance 5 min (Zone 2) Cool Down 10 min (zone 1)  …

Skills Task (Single Leg Drill)

Skill Task 5/7/20 Let’s practice keeping that pedal stroke smooth and efficient. A good drill for this is single leg spinning. Try removing one leg from the pedal and ride with only on leg. You can add other challenges like removing the opposite or same side hand, using flat pedals and trying to keep the…

Endurance Workout ( Neuromuscular Crush )

Endurance Workout 5/5/20 Warm up 5 min @ Zone 1-2 Ramp up in 3 steps Tempo Z3 3 min @ Zone 2-3 Threshold Z4 1 min @ Zone 4 Vo2 Max Z5 30 sec @ Zone 5 Repeat 2 times Endurance (High Z2) 1 min @ Zone 2 Easy 1 min @ Zone 1 Repeat 2 times Sweet Spot Z3/4 1…

Skills Task (Pump Turns)

Skills Task 5/1/20 Today’s challenge is going to work on your control and ability to gain speed without pedaling.  Place 8 different objects about 4 feet apart. Roll into the staggered objects with slow speed and pump your way through trying not to hit the cones as you go through. You may drop your outside foot…

Endurance Workout ( Over Under )

4/30/20 Workout   10 min warm up ================= 4min Z2- endurance 3min Z3- Tempo 2min Z4- Threshold 1min Z5- Vo2 max 30sec ALL OUT sprint 4min Rest ================= 3min Z4 2min Z2 (so this 4 times) ================= 1min Z5 30min Z1 (do this 5x) ================= 5min Z2 (low pace) ================= 40sec (ALL OUT) 20sec Z1…