Mountain Bike: Winter/Pre-Season Elite (Pro/Cat 1), 3-Month, ~15 hrs/week

Average Weekly Training Hours 14:01
Training Load By Week
Average Weekly Training Hours 14:01
Training Load By Week

This endurance-focused training plan is designed for experienced high level athletes looking to make big gains in the off season. This plan is appropriate for endurance and cross-country racing. The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. The plan accommodates training in moderate (seasonal) climates, to include some cross-training activity. My custom and fun bike workouts keep the training fresh, while building the important rock-solid foundation of fitness you'll need for a great season.

This training plan is a refreshing contrast to long/slow/distance training plans, and is unique in its maintenance of all systems. Like a professional rider, a little bit of intensity in your off season will make the transition to racing easier; this plan will show you how.

This training plan includes some cross training and strength conditioning work that does not require but could benefit from having access to a gym. This plan accommodates a full-time work schedule, with mid-week rides limited to 2.5 hours. This plan features one 5-day training block/camp during the final month: plan to schedule for this accordingly. Yoga is not incorporated in this plan. If you practice yoga, substitute out the short core workouts for your existing practice is great.

Consultation and customization of this plan is available. E-mail me, I would love to help you attain your goals!
Available as a PDF for 15% off

Jeremiah Bishop
(Coach@JeremiahBishop.com)

Sample Day 4
0:45:00
Recovery Spin Flat or Rollers

You can dress very warm to increase blood flow to leg muscles.
Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.

Sample Day 16
1:30:00
Hike/rollers speed

General endurance with climbs at tempo zone 3,4 keep hr below LT.
Finish with 20 mins zone 2 but high Rpms 90+ rollers Get in spin ups if your cadence dips below 90!

Sample Day 47
1:15:00
Skills: Fore Aft Balance (Can be moved to any other day this week.)

This day is specific to off road riding: lower your seat use a dropper or a dirt jump bike is even better!
Get in some pump track time for 30 minutes. See if you can double up on a few whoops by focusing on balance over the rear wheel.
Practice wheelie drops and step ups of increasing size.
Your chest should touch the seat if you're moving well.
Finish with wheelies!

Sample Day 53
2:00:00
MTB Skills: Max Braking, Grass Slalom

Get in a good technical skills ride.
Practice repeating a couple of hard-to-ride sections over and over until you perfect it.
On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles.
Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly.
Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex.
Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.

Sample Day 54
1:00:00
Recovery Spin Flat or Rollers

You can dress very warm to increase blood flow to leg muscles.
Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.

Sample Day 58
1:30:00
Skills: Fore Aft Balance (Can be moved to any other day this week.)

This day is specific to off road riding: lower your seat use a dropper or a dirt jump bike is even better!
Get in some pump track time for 30 minutes. See if you can double up on a few whoops by focusing on balance over the rear wheel.
Practice wheelie drops and step ups of increasing size.
Your chest should touch the seat if you're moving well.
Finish with wheelies!

Sample Day 68
5:00:00
258.3TSS
General Exploration Ride!

Get out there and have an adventure. Zones 1-3 are ok, but just find a good route with 10,000ft/3300m of climbing. Some hike-a-bike is good for you to get some muscular challenge. Tempo when you're going uphill!

Jeremiah Bishop
|
Bishop Training

Bishop Training is a style: fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

As a coach to World Tour road cyclists, mountain bike Olympians, and weekend warriors, I know what it takes to get the best performance from athletes of any level.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your performance goals.