Welcome to High School MTB Training at CRUfit

 


Training Plan Summary for 2018/2019:


The MTB coaches have agreed that in addition to weekly indoor training rides, a Stretching, Strength and Core (SSC) class should be required for all MTB athletes. The inclusion of SSC will improve rider performance and reduce injury risk. The plan is to not only offer SSC through the beginning of daylight savings time (March 10th), but to continue it through the racing season. Last year, the Required Training Program at CRUfit was 11 cycling sessions. Payment for the 11 sessions was included in Team Dues. Beyond the 11 sessions, many athletes paid for extra performance cycling and SSC classes.
This year, the Required Training Program at CRUfit is 34 sessions (12 cycling and 22 SSC).  Top riders will be invited to attend an additional 12 Performance Training Rides. Team Dues this year will cover all planned cycling and SSC sessions at CRUfit. It is expected that the typical MTB athlete will miss some of their 34 scheduled CRUfit sessions. However, those with excellent attendance are likely to be rewarded with superior performance on the trails.

 

All MTB coaches are invited to attend any of the indoor rides or SSC sessions for free. Parents can also participate in these classes for $8 per session (pay at CRUfit).

 

Beyond their regularly scheduled training sessions at CRUfit, MTB athletes can attend regularly scheduled CRUfit classes for $8 or do self-paced training (outside of CRUfit classes) at CRUfit for $8 (pay at CRUfit). There will be special hours designated for self-paced (Open Gym) training over the end-of-year holiday break (see below).

 

Training Weeks:

 

Training weeks prior to Daylight Savings Time for Required SSC, Required Cycling and Optional Performance Cycling (12 weeks)

-          Weeks of 12/3, 12/10, 12/17, 1/7, 1/14, 1/21, 1/28, 2/4, 2/11, 2/18 , 2/25 and 3/4.

Training Weeks after Daylight Savings Time begins for Required SSC only (10 weeks)

-          Weeks of 3/11, 3/18, 3/25, 4/1, 4/8, 4/15, 4/22, 4/29, 5/6, 5/13

 

Weekly Schedule:

Days and Times for Required Cycling Sessions (12 weeks - each school will be assigned to one of the days and times)

-          Tuesdays, 4:30-5:30pm (for the teams that prefer an earlier start)

-          Wednesdays, 5:00-6:00pm (for the teams that prefer a later start)

Days and Times for Required SSC Sessions (22 weeks - each school will be assigned to one of the days and times)

-          Mondays, 4:45-5:45pm

-          Tuesdays, 5:30-6:30pm (after cycling)

Day and Time for Optional Performance Cycling Sessions (12 weeks - coaches will ask selected athletes to attend these sessions)

-          Thursdays, 5:00- 6:00pm

 

How to Set Up Athletes to Train at CRUfit:

1)  Give your coach your fee for team participation (this will cover your required rides at CRUfit).

2)   CREATE your CRUfit member profile.

3)  A parent or guardian must sign a CRUfit waiver to be turned in to your coach. DOWNLOAD WAIVER


Flash Rides on Sundays

On weekends when the trails are wet, a FLASH MTB TRAINING RIDE may be scheduled at CRUfit. When this happens, you will be notified by your coaches (typically by Friday night). These are OPTIONAL classes for which you will need to sign up in advance through the CRUfit website.

 

Other Classes at CRUfit / Training Over the End-of-Year Holiday Break

MTB Athletes are welcome to attend any class on the CRUfit schedule other than Fitness for Teens for $8 (pay at the CRUfit Front Desk). In particular, riders may wish to stay active during the end-of-year holiday break (Dec 22nd through Jan 6th). There are many cycling and strength training classes on our class schedule which would be good supplemental training for MTB athletes.

 

MTB athletes are also invited to do their own self-paced training at CRUfit (outside of CRUfit classes) for $8 per session (pay at the CRUfit Front Desk). While self-paced training is workable any time CRUfit is open, we have added some special drop-in hours over the end-of-year holidays when no group classes will be running and there will be lots of space to train. 

 

Special Hours for Drop-in Training Over the End-of-Year Holidays:

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Sat–Dec 22: 12:30 to 2:00pm

Sun-Dec 23: 11:30 to 1:00pm

Mon-Dec 24: 12:30 to 2:00pm

Tue-Dec 25: CLOSED

Wed-Dec 26: 1:30pm to 4:00pm

Thu-Dec 27: 1:30pm to 4:00pm

Fri-Dec 28: 1:30pm to 4:00pm

Sat-Dec 29: 12:30 to 2:00pm

Sun-Dec 30: 11:30 to 1:00pm

Mon-Dec 31: 12:30 to 2:00pm

Tue-Jan 1: 12:30 to 2:00pm

Wed-Jan 2: 1:30pm to 4:00pm

Thu-Jan 3: 1:30pm to 4:00pm

Fri-Jan 4: 1:30pm to 4:00pm

Sat-Jan 5: 12:30 to 2:00pm

Sun-Jan 6: 11:30 to 1:00pm

 


QUESTIONS:
Call CRUfit 510-842-9467, Monday-Friday, 9am-5pm.  Ask for Mark Sutro.