Video: Building Strength with Dee Tidwell
Two supersets (1 & 2) of three exercises each. This is the strength building workout.Use these variables:**90-100% of your estimated or true one rep max**3-5 sets of each superset**Reps- 10, 6, 4, 2, 2 – or a mix of those**Rest- 3 mins.
Geared towards an active recovery so use this quick workout to help your body accelerate recovery.PROGRAM B has one superset of five exercises. This is the active recovery workout:Supine lateral ball roll- 10 REPSBody weight squat- 15-20 REPSHorse Stance vertical- 10 EACHBent over ITYW- 4-8 EACH LETTERPush up with T-spine rotation- MAX FORMHere's an example of a basic training schedule you can use:
Tuesday: PROGRAM A + 30 min spin at less than 70%
Wednesday: Distance- 60-90 minutes @ 70-80% max heart rate or ride outside
Thursday: PROGRAM B + 30 min spin at Zone 3 (Hard/Aerobic Capacity , approx 80% of max heart rate) – Do 6-10 reps of 5 min effort: 1 min rest
Friday: Intervals- 15 minute warm up - Zone 4 (Very Hard/Anaerobic Capacity, approx 85% of max heart rate) – Do 4-8 reps: 2 min effort: 2 min rest
Saturday: Either ride or do PROGRAM A again, or participate in your favorite winter activity
Sunday: Same as Sat or if needed, take an extra OFF dayIf you aren't working with any type of training plan, don't worry as over the next few months I will lay out a monthly training workout you can follow and use to make 2019 your best season yet. Each month I'll post a fresh workout you can use to make you better. Here's what you can expect over the next few months:
Feb/Mar – Strength
Mar/Apr – Power
Apr/May – SpeedLike with any training plan I encourage my clients to write down your progress over the next four weeks. I suggest that the fourth or fifth week be an active recovery week where you reduce the volume of the above workouts by 50%. An example would be to do half the number of sets you were working at leading up to your active rest week, which for most, will be 1.5 sets.
I'm Coach Dee, ambassador for Yeti Cycles and trainer to thousands worldwide. I'm a 50-year-old enduro racer, and just won my second overall season championship as a Masters racer in the Big Mountain Enduro series. For your off-season training needs, check out my freshly launched (and discounted!) coaching membership at http://www.enduromtbtraining.comMENTIONS: @enduromtbtrainer