65cc - 85cc Riders
Have You Completed Level 1 First?
Make sure you do. Each level is designed to increase in Intensity and Difficulty.
Don’t bomb yourself out by going for the harder levels first.
4-week training program is designed for both fit, and new riders who want to focus on bodyweight training to increase their bike fitness during the season. You’ll train 3 days a week for four weeks, totaling 12 training sessions. You’ll train preferably Monday, Tuesday and Thursdays for optimal results.
This is a total body conditioning training program. It includes bodyweight strength training for your lower body, upper body and core, as well stability training, cognitive skills and aerobic endurance.
We’re taking the program to the next level!
This training program is outcome based. It deploys calisthenics bodyweight and cardio sessions performed to a Timer. The progressions are based upon the riders ability to perform the technique perfectly to the allocated time.
Three pieces of equipment are required to complete this plan:
(1) Pull-up bar
(2) Wrist watch with stopwatch and interval timer (Timex Ironman is best) or an Interval Timer app on your phone (app called runtastic timer is great to use)
7-9year olds I recommend a 6kg.
9-10yrs an 8kg
11yrs+ 8kg to 10kg
(4) Optional: 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
(5) Optional: Mat to use on ground to support athletes backs / elbows
What about stretching?
Mobility work is included in the warm ups, and riders can strength and foam roll after running, however, overall strength and fitness is emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.