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HIGH SCHOOL mtb training plans

We have 2016 PRE-season Varsity and Junior-Varsity high school mtb training plans available and a 2016 REGULAR-season plan for the entire TEAM. These high school mtb training plans are scheduled around the NICA race season definitions, timing and rules for NICA student-athletes and teams.

Coach Lynda is available to NICA coaches and parents for consulting via phone or Skype to talk about your team or student-athlete. Contact her to schedule your appointment.

high school mountain bike training plan

View these plans on our LW Coaching High School mtb training plans TrainingPeaks home here. Please do not duplicate, distribute or share any LW Coaching mountain bike training plan. Copyright 2015 LW Coaching.

REGULAR-season high school mtb training plans

2016 NICA Regular-season high school TEAM mountain bike training plan.

This REGULAR-season TEAM training plan is designed for NICA head coaches to use to coach every athlete on a typical NICA team from Varsity podium level to rank beginner. The training plan for each day is split up by 6 levels or groups. Group 1 consists of the fastest and most experienced riders and group 6 the beginner student-athletes. Specific training for each group 1-6 is provided every day on this training plan. This is a plug and play season training plan for a NICA head coach covering fitness development and mtb skills for the whole team. Click on the 2016 NICA Regular-season high school TEAM mountain bike training plan link to purchase or read more about this plan.


2016 NICA Utah South regular season VARSITY team mountain bike training plan

This regular-season VARSITY Utah South high school training plan is customized to fit exactly the Utah South schedule for Varsity only. Head coaches purchase one plan to use to coach their Varsity their team.

PRE-season high school mtb training plans

2016 NICA Pre-Season High School Varsity mountain bike training plan
2016 NICA Pre-Season High School Junior-Varsity mountain bike training plan

Head coaches are not eligible to work with their NICA team during the pre-season. These pre-season high school mtb training plans are designed for student-athletes to follow without the overview of their head-coach. Click on the high school mtb training plans links above to purchase or read about our Varsity and JV pre-season high school mtb training plans.


high school mtb training plans

If you have questions about these training plans for the high school age athlete, post your question in our Training and Racing Forum.

We have lots more in store for this High School mtb training plans page for the high school age mountain bike racer. We are full supporters of NICA and host pre-season and regular-season Varsity and Junior-Varsity training plans for NICA.

High school mtb training plans

Please do not duplicate, distribute or share any LW Coaching mountain bike training plan. Copyright 2015 LW Coaching.

Below are some Q & A sessions from our forum and monthly open MTB coaching day with Coach Lynda and NICA coaches. Open MTB coaching day is held the first Thursday of every month on our LW Coaching Facebook page. Like our FB page and join in to chat live with Coach Lynda.

Andy Collier: Hi Lynda… thanks again for your help over the past couple days. I’m interested in hearing your approach to practices with your high school team. For example, how many times a week does the team practice? And do you incorporate your program into practices or do you the kids apply that on their own outside of practice?

Coach Lynda: Andy, Thx for posting – I love talking about NICA HS racing and NICA training plans. In-season our team practices 3-4 time per week. 3 times with coaches and the 4th time is either homework without coaches or sometimes with a coach/ride leader if we have one available eager to ride. We practice Mon/Wed/Thur and have Sat as the homework day. I know other teams do Mon/Wed/Fri and have Sat as the homework day. Kids will not apply anything out of practice – that is just the reality of teens. I’ve tried!!!! They need a coach there telling them what to do. The homework we give them to do alone is “go ride for 1.5 hours” and I estimate we get about a 50% compliance with that. If you want them to do anything structured you need to be there coaching them every step of the way.

Andy Collier: Makes sense but are you able to follow the in-season training plan during 3 days of practice time with coaches? Curious because I assume your training plan calls for 5 days of riding. Same kind of question for offseason, how do you strike the right balance of consistent training with kids where 5 days a week might not be possible? Thanks.

Coach Lynda: Andy, My high school in-season training plan calls for four rides per week and follows the pattern M/W/F with coach and Sat as homework. Student-athletes ride x 4 per week. With accurate training that is plenty to develop fast kids appropriately in a healthy manner. I rarely recommend a student-athlete trains more than x 4 /week. All of the off-season high school training plans are self-led/non-coached as National Interscholastic Cycling Association off-season training limits prevents NICA coaches from coaching during the off-season unless they have a private program non-NICA affiliated. The off-season programs are for JV and Varsity only. Freshmen and Sophs should just ride for fun off-season. Off-season Varsity rides x5/week and JV rides x4/week.

Andy Collier: Got it and super helpful as always. One more question… this will be the first time most if not all our kids will be following a structured plan so obviously they should invest in a HRM. Do you have one particular kind/brand that you recommend to the team? One of the interesting challenges as a coach is finding the right balance between recommending good equipment / gear / bikes but also being respectful of everyone having different economic situations. Just curious if you have found that balance with a particular HRM. Thanks.

Coach Lynda: Andy, a heart rate monitor (or power meter) is NOT required to follow the high school training plans. A HRM is a great tool but the reality (reality again!!) is that only the top few students will follow through on using the HRM and the information. For the majority it is a headache item for the coach to nag about and manage and simply not worth it! The reality is that we are volunteer coaches and our “nag” threshold should be VERY low. Safety is worth nagging about, HRM’s are not… => choices… The balance we have found is to focus first on safety and quality in bikes, gloves, helmets, attendance, safety and the basics. Only after that has been taken care of would I consider adding a HRM. The next question is then how to pace workouts accurately without a HRM! Answer: Follow my Training Intensity Guidelines table and the daily instructions in the training plan.

Coach Lynda: FYI there is a lot of reality and real world experience written into the high school training plans! I have “Coach Lynda Tips” for the coaches to follow. The PBJ option for recovery is an example from the 2016 Regular-Season High School MTB Training plan.

Coach Lynda tip: Recovery nutrition is important after hard or long workouts. Taking in some nutrition within 30 minutes of finishing will speed recovery. A good recovery nutrition profile will include at least 20 grams of protein and 40 grams to carbohydrate adding up to 240 calories or more. This can be a commercial recovery drink such as Carborocket Rehab and/or real food. Look for a commercial recovery drink that includes the amino-acid glutamine in the ingredients. Real food options are; a piece of fruit and some tuna or greek yogurt plus fresh berries or an apple with almond butter. A peanut butter jelly sandwich is ok and a lot better than nothing! A PBJ is easy for students to prepare and bring and, well, that just works.

Andy Collier: Got it… thank you for taking time to outline all this detail.

HIGH SCHOOL mtb training plans was last modified: September 15th, 2016 by Lynda