

Salem Composite Mountain Bike Team
Week 2: Endurance and Strength
This is...
1
Monday (or Saturday)
60-minute ride with
- slight increases in pace during the second half.
2
Sunday Suffer Fest
Group hill climb and team social at Derby hill.
3
Tuesday
Playground Circuit Training
Combine a 30-minute easy ride with sets of
-
step ups
-
lunges
-
planks
-
push-ups
-
chin-ups
2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.
4
Thursday Options -- Choose your Adventure!
-
Option A: 6 x 3-minute hill repeats with 5 minutes descent recovery.
-
Option B: 2 x 10 minutes tempo ride on a flat route with 5 minutes rest in between.
-
Option C: 8 x 30 seconds sprints with 4 minutes of easy pedaling recovery.
2
Friday
Active recovery day, focusing on light activity such as walking or easy pedaling

Get in Touch
Descender student-athletes, feel free to share any questions on Team Snap chat.