USE CODE: NINJASKILLS FOR 40% OFF MTB SKILLS CLINICS + FREE US SHIPPING MTB JUMP RAMPS – EXPIRES 5/21/22

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?

xProd-for-Athletes_Free-Account_1-of-3.png.pagespeed.ic.6I0nhk0Skv

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

I swallowed my pride and signed up.

This past fall I finally broke down and upgrade my mountain bike.  I was riding a hard tail bike mostly...
Ninja Mountain Bike Skills
5
2014-03-19T14:37:51-07:00
This past fall I finally broke down and upgrade my mountain bike.  I was riding a hard tail bike mostly for the workout.  After racing in an Xterra, I realized that a new bike was in my future. ( I could tell a huge story about the process of purchasing a new MB and the massive amount of miss information you can obtain from bike shops. Especially when you know nothing about bikes. )  Not long after I purchased the new MB, I had my first over the handle bars wreck.  I still cannot remember the actual crash.  I can see the rut that I am about to hit on the downhill, and then I remember waking up on the trail barely able to breath.  The crash gave me some time to catch up on email.  One of those emails was a beginners MB clinic hosted by Richard and the Ride Like a Ninja crew. I swallowed my pride and signed up. To date I have done everything I was taught.  I made every adjustment to my bike that was recommended.  I then had the bike fitted.  The skills taught that day are priceless to me.  For the first time I understand what position my body needs to be in for each type of terrain.  I am not perfect by any means, but in my mind I am shouting the word NINJA to remind myself. I practice the techniques ever time I ride. ~ Hal N.  

The Big Bear Mountain Bike Camp was AMAZING!

I have been riding for 1.5 years and still have a lot to learn but Richard and the team are...
Ninja Mountain Bike Skills
5
2016-06-16T21:57:49-07:00
I have been riding for 1.5 years and still have a lot to learn but Richard and the team are great teachers. I have been a bit apprehensive about jumping in the past but after two days of instruction with Richard, Aaron, Daniel, Ivan, and Erin I feel much more confident and won't be afraid to take on jumps anymore. The instructor staff are all very experienced riders and it showed. They are all also very friendly and most importantly patient. They aren't afraid to share stories of their mistakes while trying to explain why not to do things a certain way. You truly are part of the Team Ninja family when you are at the classes and I can't wait to go back to another class! Thank you Richard and all of the other instructors. ~Jonathan R

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...
Ninja Mountain Bike Skills
5
2017-06-05T14:16:17-07:00
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! ~Russ Anderson

Highly recommend this class for all ages/skills. I will definitely be taking more classes!

Great class! I wish I took this class seven yrs ago when I started mountain biking. Richard and his team...
Ninja Mountain Bike Skills
5
2017-08-07T07:20:39-07:00
Great class! I wish I took this class seven yrs ago when I started mountain biking. Richard and his team was awesome. I learned how to approach uphill switchbacks, how to "pre-turn", and most important, how to descend with confidence. Bottom line: I am more efficient and safer rider. As another review said, "best money spent on mountain biking." You can have an expensive bike, but if you don't know how to ride, what's the point? Highly recommend this class for all ages/skills. I will definitely be taking more classes! ~Rean

Everything you need to learn to fully enjoy mountain biking.

Mountain biking is a relatively new sport compared to road biking. So the opportunities to find a good mountain biking...
Ninja Mountain Bike Skills
5
2014-03-19T14:39:15-07:00
Mountain biking is a relatively new sport compared to road biking. So the opportunities to find a good mountain biking skill clinic are quite scarce. Richard La China and his team offer such clinic! Richard has the training as a Coach from USA Cycling and the experience as an expert racer to develop in you the skills and therefore the confidence to negotiate the treacherous obstacles on your path as a mountain biker. His clinic has several levels from beginner to expert and is organized incrementally to facilitate the learning of more and more difficult skills. In addition to his and his expert team's demonstrations, I also like his verbal explanations about the why of a specific position or skill to have. Richard and his team have the dedication and patience to teach you anything you need to learn to fully enjoy mountain biking. ~ Anne-Catherine

Probably the best money I’ve spent on mountain biking …

I took the Ninja intermediate / advanced course here in Denver the weekend before last, and it was probably the...
Ninja Mountain Bike Skills
5
2017-05-04T08:01:31-07:00
I took the Ninja intermediate / advanced course here in Denver the weekend before last, and it was probably the best money I've spent on mountain biking in quite a while. Aaron tuned the clinic to our skills and needs, putting in extra time and attention where we needed more work and covering a wide range of skills. After mountain biking for almost 20 years, there were still missing pieces (and some bad habits) to my riding that he picked up on, explained, and then showed me how to improve, correct, and practice. Aaron was knowledgeable, patient, and progressed through skills in steps so there wasn't too much to digest at any one time. As the day progressed, he rolled them all together as we moved through different trail features, so I really got a good sense of how to put things into practice. He was also very familiar with the venue, Village Greens Park, so he knew exactly which sections to hit to practice particular skills - it was a great combination of drills and very watchful instruction, then honing those skills on real trail features. And, as we talked about with him during lunch, even experienced riders should consider the "fundamentals" course - I really had no idea that I needed work on some of the basics, like braking. I'm heavy on the rear brake just as a long-established habit - who knew? (Well, apparently Aaron did...) ~Jon Gotow

I would highly recommend it to individuals at a wide range of skill levels.

I attend the 3-day mountain bike skills camp in Mulberry Gap Georgia and it was a great experience.  We spent...
Ninja Mountain Bike Skills
5
2017-06-05T14:19:17-07:00
I attend the 3-day mountain bike skills camp in Mulberry Gap Georgia and it was a great experience.  We spent the first day going over fundamentals and doing drills and the second and third day riding trails.  The combination of instruction and practice was very useful.  Our instructors, Randy and Erin, are expert riders and wonderful instructors.  The explained and demonstrated skills wells and provided helpful feedback.  The Mulberry Gap resort was also a wonderful location to hold this event.  I would highly recommend it to individuals at a wide range of skill levels. ~Armand A.
5
7
Ninja Mountain Bike Skills