A former athlete reached out to us as he had gotten back into his riding routine. He had lost weight and was gaining endurance, but after several months, he had hit a plateau in his performance and fitness goals. Over the years, we have worked with many athletes that have had similar stories. If you think your routine could use a little change to break that plateau, read on!
Step 1: Mix up your week with a mix of efforts: intervals, endurance, and recovery.
To get the most out of your interval training, wear a heart rate monitor and/or use a power meter. Do a field test to determine your training zones. If you aren’t quite ready for that, I recommend using your terrain to help you with your intervals.
Step 2: Incorporate recovery into your week.
Rest days are important so that adaptations from the training can occur. Grab that foam roller, do some TWY stretches, and roll out those quads, glutes, and hammies. My other favorite is a 20-minute session of yoga in the morning. (Check out Yoga with Adriene on Youtube). Make sure you are getting good sleep too!
Step 3: Set endurance goals to help you build your mileage.
If you are just starting, gradually increase your longest ride each week. If your longest ride is 2 hours, shoot for 2.5 or 3 hours. Be specific to what you are training for.
Step 4: Incorporate cross-training each week.
My favorite cross-training activities are skiing, hiking, running, and rowing. At Killer Coach, we individualize our approach so your training is custom to what’s available to you and what you like to do.
Step 5: Have a focused strength training routine.
If you want to improve your climbing, speed, and power, a focused Strength Training Program will be a game-changer. I recommend checking out our post on killer exercises for mountain bikers. If you want to know the best exercises for endurance athletes and a plan to follow, order Tricia’s book “12 Week Strength Training for Endurance Athletes”.
