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Tuesday Night Mountain Bike Workout

Currently we are hosting two workouts in the San Diego area — but, we’d love to have you host one in your area!

Just let us know when and where and we’ll add you to the Ninja Meetup group and support your event the Ninja Facebook page.

We are excited to help build mountain bike communities wherever Ninja’s ride!

These workouts are appropriate for riders of all levels, from true beginners to experienced racers.   While the course is generally flat, have no worries, these workouts are as challenging as you’d like them to be.

Weekly workouts vary from endurance, aerobic to anaerobic including efforts to increase your lactate threshold, Vo2Max and over all just make you FITTER, FASTER and STRONGER!

These workouts are FREE and take place EVERY Tuesday.

Morley Field: 5:45pm

Meet at the entrance of the San Diego Velodrome.  2972-3268 Florida Drive – San Diego, CA 92104

Mission Trails: 5:15pm

Meet at restrooms next to horse rings. Mast Blvd parking lot just off and on west side highway 52 Mast Blvd exit.

Week 1

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Seated (high cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Seated 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

Week 2

DIRT CRIT!

1) Warm up — Big Lap (Counter-clockwise)
2) Line up at Dirt Crit start area.
3) Full throttle for 10 mins.
4) Winner is first across the finish list after 10 mins.
5) If rider is lapped, they are pulled from the crit and the continue with workout.

6) ILT 30 seconds left, 30 seconds right, 30 seconds both, 15 mins total

7) Z climbs 6-8 FULL TILT!

8) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap RPE 6, second lap EASY (RPE 2-3)

Week 3

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (***Clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Standing 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

Week 4

1) Ride to the wall, stay together
. RPE 4 becoming 6-7
2) WALLS – 3 mins climbs, alternate seated and standing RPE 7-8
. 5-8 climbs
 .Head up, good form.
3) Mini-wall single-track (watch your head)
 5-8 Climbs, alternate seated and standing RPE 7-8. 
**Recover on fire road descent (no stopping)
4) Circle Climbs, (Clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Seated or standing good cadence, round pedal strokes, head up, breathe!
5) Cool Down :: 1-2 big lap 10-15 mins

Week 5

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Counter-clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Standing 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

Wondering what to do the rest of the week?

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Check out Fixed-Plan training plans.  Plans start at $49 per month for Team Ninja members.

RIDER'S CHOICE AWARD

2,000+ 5 Star Reviews

Carolina M.

Enrolling in the Intermediate/Advanced clinic was the best thing I’ve ever done to improve my speed and ability on the bike.

Mark S.

Just finished a two day skills workshop in Dallas. To say it was the best money I've ever spent on mountain biking would be an understatement. Our instructor was a wonderful teacher and just a real pleasure to be around kind of guy. I highly recommend Ninja for anyone from novice to advanced riders as they cover just about anything and everything that will make you a more rounded rider. Thanks so much for all the advice and coaching!

Peter R.

Great clinic. Just what I needed to better know how to handle situations on the trail to maintain speed/momentum and...

Gerald Gilbert

Overall, the camp exceeded my expectations. I have, like many cyclists, been riding bikes since childhood. Feeling like I hit a plateau in my technical riding...

Ricky S.

That was time well spent – thanks Coach Richard! That was time well spent – thanks Coach Richard! If you do more clinics, I’d recommend them to my friends.

Russ A.

Well worth your time if you want to improve! We attended the 2-Day Mountain Bike Skills Camp in Denver CO. I'm a beginner to mountain biking and the class exceeded my expectations. The first day was basic fundamental training from bunny hops to cornering your bike. The second day we put those skills to the test by climbing and downhill at all different skill levels, Richard and Aaron even took video to help improve our skills. Well worth your time if you want to improve!

Jayla G.

Best investment ever. The Ninja mountain bike skill clinics will definitely bring up your riding level a notch or two.

Marcus M.

Highly recommended! Essential riding skills are thoroughly broken down making them easy to understand and learn. Coach Richard and Kris are some of the most professional and pleasant coaches/cyclist/people I have come across. Looking forward to one of their future clinics.

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