Fitness

30-Day Mountain Biking Guide for Fall Fitness

With the end of summer coming sooner than many people would like. As our team reflected on the outdoor joys of the past 3 months, we could not help to think of ways to end with a bang. Thus said, we decided to draft up something to get Here’s a 30-day mountain biking training regimen tailored for outdoor enthusiasts looking to make the most of the last fall days:

Week 1: Foundation Building
Day 1:
• Warm-up: 10 minutes of flat road cycling
• Main: 30 minutes of light trail riding, focusing on control
• Cool-down: 10 minutes of stretching focusing on legs and back
Day 2:
• Rest or cross-training (like a brisk walk or light jog)
Day 3:
• Warm-up: 10 minutes of flat road cycling
• Main: Hill intervals – Find a moderate hill and ascend for 2 minutes, descend and rest for 2 minutes. Repeat 5 times.
• Cool-down: 10 minutes of stretching
Day 4:
• Rest or cross-training
Day 5:
• Warm-up: 10 minutes of flat road cycling
• Main: 40 minutes trail ride, introduce some technical sections
• Cool-down: 10 minutes of stretching
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Day 6:
• Rest day
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Day 7:
• Warm-up: 10 minutes of flat road cycling
• Main: Long ride – 1 hour at a moderate pace on mixed terrain
• Cool-down: 10 minutes of stretching
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Week 2: Skill and Stamina
Day 8:
• Warm-up: 10 minutes of flat road cycling
• Main: Practice technical skills – 30 minutes of cornering, braking, and navigating obstacles
• Cool-down: 10 minutes of stretching
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Day 9:
• Rest or cross-training
Day 10:
• Warm-up: 10 minutes of flat road cycling
• Main: Hill intervals – Increase intensity or number of repetitions from the previous week.
• Cool-down: 10 minutes of stretching

Day 11:
• Rest or cross-training

Day 12:
• Warm-up: 10 minutes of flat road cycling
• Main: 50 minutes trail ride, focusing on speed and agility
• Cool-down: 10 minutes of stretching
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Day 13:
• Rest day
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Day 14:
• Warm-up: 10 minutes of flat road cycling
• Main: Long ride – 1.5 hours at a moderate pace, focusing on stamina
• Cool-down: 10 minutes of stretching

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Week 3: Intensity and Endurance

Day 15:
• Warm-up: 10 minutes of flat road cycling
• Main: Intervals – 3 minutes fast pace, 2 minutes moderate pace. Repeat 6 times.
• Cool-down: 10 minutes of stretching

Day 16:
• Rest or cross-training

Day 17:
• Warm-up: 10 minutes of flat road cycling
• Main: Hill repeats – More intense than the previous weeks.
• Cool-down: 10 minutes of stretching
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Day 18:
• Rest or cross-training
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Day 19:
• Warm-up: 10 minutes of flat road cycling
• Main: 60 minutes trail ride, incorporating more challenging trails
• Cool-down: 10 minutes of stretching
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Day 20:
• Rest day
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Day 21:
• Warm-up: 10 minutes of flat road cycling
• Main: Long ride – 2 hours at a consistent pace, focusing on endurance
• Cool-down: 10 minutes of stretching
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Week 4: Peak and Recovery

Day 22:
• Warm-up: 10 minutes of flat road cycling
• Main: Intervals – 4 minutes fast pace, 2 minutes moderate pace. Repeat 5 times.
• Cool-down: 10 minutes of stretching

Day 23:
• Warm-up: 10 minutes of Wind bike outdoors or open Gym concepts.
• Main: Hill challenge – Tackle the most challenging hill you can find. Once you reach the top, walk down the hill to build muscle stability and thoroughly push your legs.
• Cool-down: 10 minutes of stretching

Day 24:
• Warm-up: 10 minutes of flat road cycling
• Main: Hill challenge – Tackle the most challenging hill you can find.
• Cool-down: 10 minutes of stretching
Day 25:
• Warm-up: 10 minutes of flat road cycling
• Main: Hill challenge – Tackle the most challenging hill you can find.Ride your bike up and walk back down. This will thoroughly work your legs.
• Cool-down: 10 minutes of stretching
Day 26:
• Warm-up: 10 minutes of flat road cycling
• Main: 70 minutes trail ride, push yourself on those trails
• Cool-down: 10 minutes of stretching
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Day 27:
• Rest day
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Day 28:
• Warm-up: 10 minutes of flat road cycling
• Main: Long ride – 2.5 hours, maintain a steady pace, and enjoy the scenery!
• Cool-down: 10 minutes of stretching
Day 29:
• Active recovery: 30 minutes of light cycling or another low-intensity activity
Day 30:
• Celebration ride! Choose your favorite trail and enjoy a relaxed ride. Revel in the progress you’ve made.

Remember to always stay hydrated and adjust the regimen according to your body’s needs. If any day feels too challenging, it’s okay to modify or take an extra rest day. Safety first! And don’t forget to enjoy the beautiful fall scenery.

In wrapping up, a huge thank you to every reader who took the time to engage with our article. Your interest drives us! To keep yourself abreast of all things Health & Wellness, ensure you’re following @HoosRah on both TikTok and Facebook. Additionally, for a weekly dose of exciting and insightful content geared towards enhancing your well-being, don’t forget to subscribe to our newsletter at www.HoosRah.com.

Important Note: Always prioritize advice from healthcare professionals. Nothing on this site is intended to replace direct medical guidance, irrespective of when it was published. Always consult a qualified clinician for your health concerns.

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