28 Day Sample Training Plan for Mountain Bikers

Average Weekly Training Hours 04:30
Training Load By Week
Average Weekly Training Hours 04:30
Training Load By Week

Download your free sample using the coupon 'free28daysampleplan' This plan lets you have a sample of one of our training plans, to learn how TrainingPeaks works and experience some of the sessions you might find in our plans. We encourage you to take your time and read the instructions fully to make the most of TrainingPeaks and your plan. Find out what is involved in one of our Training Plans and see what progress you can make in just 4 weeks. Feel like you need more than 3 sessions per week? Why not sign up to our Privateer Personal Training Plan, available at www.dirtschool.co.uk. To complete this training plan, you will need: • A bike • A bike friendly stopwatch or timer • Sufficient spare time to complete the prescribed sessions • Access to safe, off road trails Additional training tools to help you make the most of your training plan: • A bike computer with GPS, heart rate monitor with stopwatch function • An indoor trainer • A power meter You can improve your skills and technique by using the Dirt School Mountain Bike Skills App on iTunes and Google Play.

Sample Day 2
1:30:00
Fitness Test and Field Testing

Perform a 20 minute test or complete a field test to determine your current level of fitness. Please download the attachment for all of the details on how to do this.

Sample Day 4
1:00:00
Tempo Climbs

2 x Tempo Climbs with 6 minutes rest between intervals focusing on Drop Offs
Improve your sustainable power and your ability to ride long uphill trails. These tempo efforts will mean you begin to push towards your lactate threshold and into an anaerobic effort. They might sting the legs a little.
Recover between efforts and ride the rest of the duration of the ride at zone 2

Sample Day 6
1:30:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail. During Session focus on Technical Climbing.

Sample Day 9
1:00:00
Up and Over The Top

3 x intervals (details in the pre-activity comments below) with 5 min rest between efforts focusing on Body Position.
This 5 minute hill climb interval has a sting in the tail with a 30 second sprint over the top. Beginning with a solid aerobic effort you will push through your lactate threshold and into your anaerobic system. Finish each climb with a flat out sprint that will get you riding fast over the top of hills and making the most of transitions into the descents and singletrack.

Sample Day 11
1:30:00
Starting Sprints

4 x Staring Sprints with 5 minutes rest between intervals focusing on Manuals.
Being able to start fast and sprint while on the trail is a great way to train. By developing your anaerobic system and you will be more ‘snappy’ out of corners, on short steep climbs and sprinting on the singletrack. This is a great session used by racers to get fast.
Recover between efforts and ride the rest of the duration of the ride at zone 2

Sample Day 13
2:00:00
Trail Endurance

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail. During Session focus on Technical Climbing.

Sample Day 16
1:00:00
Pedal-less Downhill Runs

As part of a Trail Endurance ride ride some downhill sections without pedalling. Ride fast and smooth but resist the temptation to pedal out of corners and on smooth straights. Instead focus on body position and look for rollers, berms and trail features you can 'pump' for speed. The rest of your ride should be spent riding at zone 2 and drifting to zone 3 on the climbs.

Dirt School

Our Philosophy is simple: Train Less, Achieve More. We created our 12 week Training Plans with regular people with real lives in mind. Our Training Plans include 3 structured MTB rides per week, making them achievable and accessible to real people. Download your Dirt School Mountain Bike Skills app and improve your skills and fitness together.

Feel like you need more than 3 sessions per week? Why not sign up to a Privateer Personal Training Plan, available at www.dirtschool.co.uk.