Mountain Bike XC XCM: Winter/Pre-Season Elite (Pro/Cat 1), 3-Month, ~15 hrs/week
Author
Jeremiah Bishop
All plans by this CoachLength
13 Weeks
Typical Week
2 MTB, 1 Strength, 1 Other, 4 Bike, 1 Custom, 1 Day Off
Longest Workout
4:00 hrs
Plan Specs
cycling mountain biking advanced masters power based hr based tss based strength base period
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Summary
This highly motivated endurance mountain bikers-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 plan accommodates a full-time work schedule, with mid-week rides limited to 2.5 hours. This plan features one 4-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!
Good luck and keep it fun!
Jeremiah Bishop
(Coach@JeremiahBishop.com)
Stats
Sample Day 1
Warmup with ten minutes of cardio and a few stretches. For exercises using weights, select a light weight and focus on your form.
Strength exercises: 2 sets x 20 reps of each. Record the weight and your perceived rate of exertion (PRE) for each. Ex: 20 lb., felt easy, 4 on a scale of 1-10.
1. Squats
2. Lunges
3. Leg Curls
4. Calf Raises or Jump Rope for 2 minutes
5. Barbell Step-ups OR single leg dead lift.
6. Seated Rows
7. Reverse Flies
8. Back Extension
9. Pull-ups or Lat Pull-down
10. Bench Press or Push Ups
11. Finish with some planks and you're done!
Sample Day 1
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 2
For this workout, a road ride is easier, but it can be done off road if you keep your cadence up. (85+ RPMs on the climbs!)
On a rolling course with mostly dirt roads, ride steady in Zone 3. Limit your time in Zones 1/2 to the downhills or where you have to back off the power.
Your total time in Zone 3 is at least 90 minutes; working up to two hours as you get stronger.
If the average is below bottom of z3 hit a nice tempo block to POWER UP!
Sample Day 3
Get out for a nice steady trail ride. Let the route be a little more open and rolling for some short tempo on the climbs. Find an efficient pace and practice being smooth through the trails.
Do three 45-minute blocks at non-stop Tempo HR. To keep your momentum, you might have power surges, and that's to be expected. Look to Normalized Power to hold steady but your heart rate to run to the top of Tempo/Zone 3 Keep pushing it toward the end! You got this!
Sample Day 3
Get out for a nice steady trail ride. Find an efficient pace, and practice flowing smoothly through the trails. Get in some short sections of Tempo on the climbs.
Normalized power and heart rate should be top of zone 2
Sample Day 4
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 5
Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)