I spent years working with the BJC program and I cannot emphasis this aspect enough. Even with our juniors whom are racing at a national level, most of the training is games, relay races, skills, etc. This is especially important for riders less than 16 years old.
When a rider reaches 16 or so (a little different for each) then I believe you can begin adding some more traditional volume.
Because of this, I would not recommend doing the block periodization with the Intensity Week, Volume Week, Recovery week as I described.
However, I do believe you can do a 2 week on; 1 week off scheme where you hold volume moderate and vary intensity.
For Example:
Week 1:
8 hours riding total.
-1 long ride of 2-3 hours
-2 workouts of an hour (one more skills focused, one more hard riding focused)
- 2 easy rides of about an hour
Week 2
Total Riding ~8 hours
-1 long ride of 2-3 hours
-2 workouts of an hour (Both hard-riding focused)
- 2 Base rides of about an hour
Week 3:
Total Riding: 5 hours
-3 Base Rides of about 1 hour
-2 skills days that are challenging, fun, but not taxing.
For skills:
We do all sorts of fun, silly things in addition to the traditional like wheelies and techy climbs.
https://www.youtube.com/channel/UCVO...MYQjyww/videos
If your daughter and her friends are enjoying cycling, I'll plug the local junior teams.
https://www.gbxjrs.com/
www.boulderjuniorcycling.org
It's incredible to see kids thrive when they're with their peers!
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