RPE or Training Wihtout Gadgets!

RPE stands for Rate of Perceived Exertion, and it's a way to describe how hard or easy cylcing feels when you're doing it. You're giving a number to how much effort you're putting into pedaling, but it's all based on how you feel.
Imagine a scale from 1 to 10, where 1 means you're not doing anything at all, like when you're sitting and relaxing, and 10 means you're working as hard as you possibly can, like when you're sprinting as fast as you can.
You can use this scale to describe how hard riding feels to you. 

Example:  60 MINUTE RACE

During the main part of the race, you'll likely be in the RPE 5-7 range, depending on the pace, terrain, and your own fitness level. This is where you'll be pushing yourself, but it should still be sustainable for  60-minutes.  
Sprint or Final Push (last few minutes): RPE 8-9 (hard to very hard effort)-  Towards the end of the race, especially if you're trying to finish strong or sprint to the finish line, your RPE may reach 8 or 9 as you give it your all.

Ok, now I know a little  about RPE... 

​​What do I with it?
The training schedules below are great for Middle School and High School Riders participating in NICA (National Interscholastic Cycling Association ), or any similar programs.  Please consult with your coach before starting one of these training regimens and have them adjust accordingly to your ability. 
​

Training Plans
Four-day-a-week training schedule using the Rate of Perceived Exertion (RPE) scale to prepare for various race distances. Keep in mind that mountain biking involves technical skills in addition to endurance, so be sure to practice those skills during your rides. There are 2 rest days and 5 Workouts for each plan,  Choose 4 of those workouts to complete each week. Change the training sessions/order  you choose each week to keep it entertaining.  

Choose Your Race Distance

  • 5 Mile
  • 10 Mile
  • 15 Mile`
  • 20 Mile
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Day 1: Easy Ride (RPE 4-5)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Ride at an RPE of 4-5 (a comfortable, conversational pace) for 45-60 minutes. Focus on maintaining a steady cadence and good bike control.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 2: Hill Climbing and Technical Skills (RPE 6-7)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Find a hilly or mountainous area and perform hill repeats. Climb a moderate hill at an RPE of 6-7 (a moderately hard effort) for 3-5 minutes, then descend and recover for 2-3 minutes. Repeat this 4-6 times.
    • Spend some time practicing technical skills like descending, cornering, and navigating rocky or technical terrain.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.

Day 3: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities to aid in recovery. Consider doing yoga or stretching to improve flexibility.

Day 4: Interval Training (RPE 7-9)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Perform interval training. Ride at an RPE of 7-9 (high effort) for 2-3 minutes, followed by 2-3 minutes of easy recovery pedaling. Repeat this cycle for 4-6 intervals.
    • Focus on maintaining a high cadence during the high-intensity intervals.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.
​Day 5: Long Ride (RPE 5-6)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Go on a longer ride at an RPE of 5-6 (a moderate, steady pace) for 1.5-2 hours. Include some elevation gain if possible to simulate race conditions.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 6: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities for recovery.

Day 7: Race Simulation (RPE 8-9)
  • On this day, simulate race conditions by riding a course or trail that is similar in terrain and distance to your upcoming 5-mile mountain bike race.
  • Warm up with 10-15 minutes of easy pedaling, then ride at an RPE of 8-9 (race effort) for the duration of the simulated race. Focus on pacing, technical skills, and maintaining intensity.
  • Cool down with 10-15 minutes of easy pedaling and stretching.
Day 1: Easy Ride (RPE 4-5)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Ride at an RPE of 4-5 (a comfortable, conversational pace) for 60-75 minutes. Focus on building endurance.

Day 2: Hill Climbing and Technical Skills (RPE 6-7)

  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Find a hilly or mountainous area and perform hill repeats. Climb a moderate hill at an RPE of 6-7 (a moderately hard effort) for 5-8 minutes, then descend and recover for 3-4 minutes. Repeat this 4-6 times.
    • Spend time practicing technical skills like descending, cornering, and navigating challenging terrain.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.

Day 3: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities to aid in recovery. Stretching and yoga can be beneficial.

Day 4: Interval Training (RPE 7-9)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Perform interval training. Ride at an RPE of 7-9 (high effort) for 3-4 minutes, followed by 2-3 minutes of easy recovery pedaling. Repeat this cycle for 4-6 intervals.
    • Focus on maintaining a high cadence during the high-intensity intervals.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.
Day 5: Long Ride (RPE 5-6)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Go on a longer ride at an RPE of 5-6 (a moderate, steady pace) for 2-3 hours. Include elevation gain and terrain similar to your race course.
  • Cool-down: 10 minutes of easy pedaling and stretching.
Day 6: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities for recovery.
​
Day 7: Race Simulation (RPE 8-9)
  • Simulate race conditions by riding a course or trail similar in terrain and distance to your upcoming 10-mile mountain bike race.
  • Warm up with 10-15 minutes of easy pedaling, then ride at an RPE of 8-9 (race effort) for the duration of the simulated race. Focus on pacing, technical skills, and maintaining intensity.
  • Cool down with 10-15 minutes of easy pedaling and stretching.

RPE SCHEDULE
Day 1: Easy Ride (RPE 4-5)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Ride at an RPE of 4-5 (a comfortable, conversational pace) for 75-90 minutes. Focus on building endurance and maintaining a steady cadence.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 2: Hill Climbing and Technical Skills (RPE 6-7)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Find a hilly or mountainous area and perform hill repeats. Climb a moderate hill at an RPE of 6-7 (a moderately hard effort) for 8-10 minutes, then descend and recover for 4-5 minutes. Repeat this 4-6 times.
    • Spend time practicing technical skills like descending, cornering, and navigating challenging terrain.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.

Day 3: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities to aid in recovery. Include stretching and mobility work.
​
Day 4: Interval Training (RPE 7-9)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Perform interval training. Ride at an RPE of 7-9 (high effort) for 4-5 minutes, followed by 3-4 minutes of easy recovery pedaling. Repeat this cycle for 4-6 intervals.
    • Focus on maintaining a high cadence during the high-intensity intervals.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.
​Day 5: Long Ride (RPE 5-6)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Go on a long ride at an RPE of 5-6 (a moderate, steady pace) for 3-4 hours. Include elevation gain and terrain similar to your race course.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 6: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities for recovery. Focus on active recovery techniques such as foam rolling or gentle yoga.
​
Day 7: Race Simulation (RPE 8-9)
  • Simulate race conditions by riding a course or trail similar in terrain and distance to your upcoming 15-mile mountain bike race.
  • Warm up with 10-15 minutes of easy pedaling, then ride at an RPE of 8-9 (race effort) for the duration of the simulated race. Pay attention to pacing, technical skills, and maintaining intensity.
  • Cool down with 10-15 minutes of easy pedaling and stretching.
Day 1: Easy Ride (RPE 4-5)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Ride at an RPE of 4-5 (a comfortable, conversational pace) for 90-120 minutes. Focus on building endurance and maintaining a steady cadence.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 2: Hill Climbing and Technical Skills (RPE 6-7)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Find a hilly or mountainous area and perform hill repeats. Climb a moderate hill at an RPE of 6-7 (a moderately hard effort) for 10-15 minutes, then descend and recover for 5-7 minutes. Repeat this 4-6 times.
    • Spend time practicing technical skills like descending, cornering, and navigating challenging terrain.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.

Day 3: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities to aid in recovery. Incorporate mobility and flexibility work.

Day 4: Interval Training (RPE 7-9)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride:
    • Perform interval training. Ride at an RPE of 7-9 (high effort) for 5-6 minutes, followed by 4-5 minutes of easy recovery pedaling. Repeat this cycle for 4-6 intervals.
    • Focus on maintaining a high cadence during the high-intensity intervals.
  • Cool-down: 10-15 minutes of easy pedaling and stretching.
Day 5: Long Ride (RPE 5-6)
  • Warm-up: 10-15 minutes of easy pedaling on flat terrain.
  • Main Ride: Go on a long ride at an RPE of 5-6 (a moderate, steady pace) for 4-5 hours. Include elevation gain and terrain similar to your race course.
  • Cool-down: 10 minutes of easy pedaling and stretching.

Day 6: Rest or Active Recovery (RPE 2-3)
  • Rest day or engage in light, low-impact activities for recovery. Focus on restorative activities like gentle yoga or swimming.
​
Day 7: Race Simulation (RPE 8-9)
  • Simulate race conditions by riding a course or trail similar in terrain and distance to your upcoming 20-mile mountain bike race.
  • Warm up with 10-15 minutes of easy pedaling, then ride at an RPE of 8-9 (race effort) for the duration of the simulated race. Pay close attention to pacing, technical skills, and maintaining intensity.
  • Cool down with 10-15 minutes of easy pedaling and stretching.
Repeat this training schedule, adjusting the duration and intensity of your rides as you progress. Be sure to also pay attention to bike maintenance and ensure that your equipment is in good working order. Additionally, practice nutrition and hydration strategies that you plan to use on race day during your longer rides and race simulations.  Always listen to your body and prioritize recovery to ensure you're well-prepared.