KILOWATT NUTRITION Two Week Fitness and Nutrition Plan Installation Guide

KILOWATT NUTRITION
TWO-WEEK FITNESS AND NUTRITION PLAN

NUTRITION Two Week Fitness and Nutrition Plan

Welcome to our two-week fitness and nutrition program designed specifically for mountain bikers.
As mountain biking is a physically demanding sport, our guide and training plan will help you achieve optimal performance by improving your physical condition.
Our program also includes a brief section on proper nutrition fundamentals to help you fuel your body during these two weeks of training. Shake of the winter rust and get in riding shape quickly with our progressive training plan.
Commitment and dedication are necessary, but by following our plan, you’ll be ahead of your riding buddies in no time and have more fun on the bike. Remember to consult with your doctor before starting any training program.
OK, let’s get started!

DIET

You can’t perform your best without fueling your body properly. A full nutrition plan isn’t possible in the scope of this article, but here are some basics:
BEFORE WORKOUT
Aim to eat a meal or snack containing complex carbohydrates, lean protein, and healthy fats about 2-3 hours before your workout.

Good options:

Oatmeal with nuts and fruit, a turkey and avocado sandwich on whole-grain bread, or a Greek yogurt and fruit smoothie.
No time for a meal? Have a snack 30-60 minutes before your workout such as a banana with almond butter, a protein bar, or shake.
Avoid processed foods whenever possible (cookies, crackers, chips, anything with a long ingredient list). Aim to eat whole foods.
Drink plenty of water before your workout to stay hydrated. Consider electrolyte- enhanced drinks to replace minerals you will be losing through sweat.

AFTER WORKOUT:

Within 30 minutes of your workout, consume a snack or meal containing both protein and carbohydrates to help your body recover and rebuild muscle tissue.

Good options:
protein shake with fruit, turkey and sweet potato wrap, Greek yogurt with granola and berries, or grilled chicken breast with rice and broccoli.

Drink plenty of water after your workout to replace fluids lost through sweating.

Add electrolytes to your post- workout drink if you didn’t before or snack to help replace minerals lost through sweat.

Again, avoid processed foods, as they can hinder your body’s recovery process.
Remember, everyone’s nutritional needs are different, so it’s important to experiment with different foods and drinks to find what works best for your body.
Also, consult with a registered dietitian if you have specific nutritional needs or concerns.

STRETCHING

Don’t forget to stretch before and after your workouts. This is very important.
Stretching can help improve your flexibility, which will reduce your risk of injury and improve your overall performance.
BEFORE WORKOUT:
Perform dynamic stretching exercises to warm up your muscles.

Leg swings: Stand with your feet shoulder-width apart and swing one leg forward and backward, keeping it straight. Do 10 reps on each leg.
Arm circles: Stand with your arms out to the sides and make small circles with your arms. Gradually increase the size of the circles. Do 10 reps in each direction.
High knees:
Run in place while lifting your knees up high. Do 10 reps on each leg.

Walking lunges: Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Push of with your back foot to step forward and repeat with the other leg.

Butt kicks: Stand with your feet hip-width apart and your arms at your sides. Run in place, kicking your heels up to your buttocks with each step.
AFTER WORKOUT:
Use static stretching exercises to cool down and improve your flexibility.
Here are some examples of each:

Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and touch your toes. Hold for 30 seconds.

Chest stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Lift your arms up and hold for 30 seconds.

Quad stretch:
Stand with one hand against a wall for balance. Bend one leg and grab your ankle with your other hand, pulling your heel towards your buttocks. Hold for 30 seconds on each leg.

Triceps stretch: Stand with your feet shoulder-width apart and raise one arm overhead, bending your elbow so your hand is behind your head. Use your other hand to gently pull your elbow towards your head until you feel a stretch in your triceps. Hold for 20-30 seconds and repeat on the other arm.

Butterfly stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Gently push down on your knees with your elbows until you feel a stretch in your inner thighs. Hold for 20-30 seconds.

TRAINING PLAN OVERVIEW

Training days will incorporate the four categories below, alternating combinations of them on diferent days. They are all important and serve to strengthen all the areas of fitness you need as a mountain biker.
CARDIOVASCULAR EXERCISE
Mountain biking requires a lot of endurance. It’s important to focus on cardiovascular exercises such as running, cycling, or swimming that will help improve your stamina and endurance, making it easier for you to tackle those long rides.
STRENGTH TRAINING
It also requires a lot of strength, especially in your legs, core, and upper body. Incorporating squats, lunges, and push- ups into your routine will help you build the necessary strength to tackle those steep climbs and technical descents.b
PLYOMETRIC EXERCISES
These exercises such as box jumps, jumping lunges, and explosive push-ups can help improve your power which will come in handy when tackling steep hills and technical terrain.
INTERVAL TRAINING
Interval training involves alternating periods of highintensity exercise and rest and can help improve your speed, endurance, and overall fitness level, making it easier for you to tackle long rides.
Remember, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time.
DAY 1
CARDIOVASCULAR EXERCISE AND STRENGTH TRAINING
Dynamic stretches Warm-up: 5 minutes of light jogging or cycling
Cardiovascular exercise: 20 minutes of running or cycling at a moderate intensity Strength training: 3 sets of 10 reps of squats, lunges, push-ups, and pull-ups Cool-down: 5 minutes of static stretching
DAY 2
PLYOMETRIC EXERCISES AND INTERVAL TRAINING
Dynamic stretches
Warm-up: 5 minutes of light jogging or cycling  Plyometric exercises: 3 sets of 10 reps of box jumps, jumping lunges, and explosive push-ups
Interval training: 5 rounds of 1-minute sprints followed by 1-minute rest
Cool-down: 5 minutes of static stretching
DAY 4 STRENGTH TRAINING AND STRETCHING

• Dynamic stretches
• Warm-up: 5 minutes of light jogging or cycling
• Strength training: 3 sets of 10 reps of deadlifts, bench presses, and bent-over rows
• Cool-down: 5 minutes of static stretching

DAY 5 CARDIOVASCULAR EXERCISE AND INTERVAL TRAINING

• Dynamic stretches
• Warm-up: 5 minutes of light jogging or cycling
• Cardiovascular exercise: 30 minutes of running or cycling at a moderate intensity
• Interval training: 10 rounds of 30-second sprints followed by 30-second rest
• Cool-down: 5 minutes of static stretching

DAY 7 LONG, STEADY RIDE

• Dynamic stretches
• Warm-up: 5 minutes of light jogging or cycling
• Ride for 2 hours at a steady pace
• Cool-down: 5 minutes of static stretching

The intensity and duration of your workouts increases. WEEK 2
DAY 1 CARDIOVASCULAR EXERCISE AND STRENGTH TRAINING

• Dynamic stretches
  Warm-up: 10 minutes of light jogging or cycling

• Cardiovascular exercise: 30 minutes of running or cycling at a moderate to high intensity

• Strength training: 4 sets of 10 reps of squats, lunges, push-ups, and pull-ups

• Cool-down: 5 minutes of static stretching

DAY 2 PLYOMETRIC EXERCISES AND INTERVAL TRAINING

• Dynamic stretches
• Warm-up: 10 minutes of light jogging or cycling
• Plyometric exercises: 4 sets of 10 reps of box jumps, jumping lunges, and explosive push-ups
• Interval training: 10 rounds of 45-second sprints followed by 15 seconds of rest
• Cool-down: 5 minutes of static stretching

DAY 3 STRENGTH TRAINING AND CARDIOVASCULAR EXERCISE

• Dynamic stretches
• Warm-up: 10 minutes of light jogging or cycling
• Strength training: 4 sets of 10 reps of squats, pull-ups, and military presses
• Cardiovascular exercise: 30 minutes of running or cycling at a moderate to high intensity
• Cool-down: 5 minutes of static stretching

DAY 4 STRENGTH TRAINING AND STRETCHING

• Dynamic stretches
• Warm-up: 10 minutes of light jogging or cycling
• Strength training: 4 sets of 10 reps of deadlifts, bench presses, and bent-over rows
• Cool-down: 5 minutes of static stretching

DAY 5 CARDIOVASCULAR EXERCISE AND INTERVAL TRAINING

• Dynamic stretches
• Warm-up: 10 minutes of light jogging or cycling
• Cardiovascular exercise: 45 minutes of running or cycling at a moderate to high intensity
• Interval training: 12 rounds of 30-second sprints followed by 30-second rest
• Cool-down: 5 minutes of static stretching

DAY 6 ACTIVE RECOVERY

• Dynamic stretches
• Warm-up: 5 minutes of light jogging or cycling
• Active recovery: 30-60 minutes of low-intensity exercise such as yoga, Pilates, or swimming
• Cool-down: 5 minutes of static stretching

DAY 7 LONG, STEADY RIDE

• Dynamic stretches
• Warm-up: 10 minutes of light jogging or cycling
• Ride for 3 hours at a steady pace
• Cool-down: 5 minutes of static stretching

Overall, this two-week progressive training plan incorporates:

to improve your endurance, power, and explosiveness for mountain biking.
The stretching exercises help to warm up your muscles before the workouts and cool them down after, reducing the risk of injury and improving flexibility. Remember to adjust the plan to your fitness level and listen to your body, gradually increasing the intensity and duration of your workouts over time. Remember to have fun with it! But don’t lose track of your goal: To get into optimal riding shape so you can shred the trails with ease!
Brought to you by Kilowatt Nutrition https://kilowattnutrition.com/

Documents / Resources

| KILOWATT NUTRITION Two Week Fitness and Nutrition Plan [pdf] Installation Guide
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References

• Kilowatt Nutrition: Sports nutrition products for athletes

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