Los Bandidos: Windrock Training Plan
Weekly Training Block
Once recovery is complete, follow this rotation to build the specific "Windrock Armor" needed for Cat 1 racing.
| Day | Main Focus | Home Training (Off-Mountain) | Bike Park Training (On-Mountain) |
|---|---|---|---|
| Day 1 | Grip & Core | The "Big Hang": 3 sets of Max Towel Hangs. Followed by 3x 60s Planks. |
Focus on "Light Hands." Ride a familiar tech section with 50% less braking force than usual. |
| Day 2 | Explosive Power | Dead-Stop Sprints: 8 reps of 15s max effort sprints on flat ground. 2 mins rest between. | Session the start gate. Focus on the first 3-4 pedal strokes and staying low over the first feature. |
| Day 3 | Leg Endurance | Wall Sits: 4 sets of 60s. Goblet Squats: 3 sets of 15 (slow tempo). |
Complete two "Full Pulls" without stopping. Build the heart rate and leg stamina for the finish line. |
| Day 4 | Vision & Tech | Stair Skimming: Practice unweighting your tires down a set of stairs. Eyes 20 feet ahead. | Find the messiest rock garden. Practice 3 different lines until you find the "Momentum Line." |
| Day 5 | Balance/Reset | Track Stands: 5 mins total. Try 30 seconds with eyes closed to sharpen your "feel." | Easy flow laps. Zero stress. Work on cornering form and "heavy feet" in the berms. |
Deep Dive: The Windrock "Must-Dos"
1. The Towel Hang (Grip Mastery)
This is the single most important drill for Windrock. Drape two towels over a pull-up bar or a sturdy tree branch. Grip only the towels and hang.
Goal: Work toward a 90-second continuous hang. This prevents your hands from opening up when the rocks get rowdy.
2. Vision Training (Look Past the Problem)
When training at home or the park, practice "High Speed Eyes."
The Drill: Identify a rock or root you usually look at—now, intentionally look two features past it. If you look at the rock, you hit the rock. If you look at the exit, you find the exit.
3. Cornering: Heavy Feet, Light Hands
Windrock’s dirt can be unpredictable.
The Drill: Keep your weight centered in your bottom bracket. Your hands should be loose enough to "wiggle" the bars. This allows the bike to move underneath you while your body stays stable.
