NEW for 2017 - Mountain Bike: Pre-Season Part 2 (Race Build) (Cat 1), 8 week, ~13 hrs/week

Average Weekly Training Hours 11:26
Training Load By Week
Average Weekly Training Hours 11:26
Training Load By Week

This is the second block of my race winning Cat 1 training plan for mountain bikers. This plan hones race specific fitness; enhances coordination and technical speed. Unlike other plans my plan incorporates the skills need to perform on race day! This high quality training plan is designed for experienced high-level athletes looking to make big gains in the pre-season. This plan is appropriate for mid endurance and cross-country racing. The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. 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 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. 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! Jeremiah Bishop 2x USA National Champion (Coach@JeremiahBishop.com)

Sample Day 1
1:00:00
40TSS
Recovery Speed: Cadence & Pedaling Drills

Zone 1 for the main part of the ride. Get in the following pedaling drills. The goal for these drills is more about doing the cadence work not high power. 1. Start off with one-legged pedaling efforts. Do five minutes with FAST pedaling: cadence over 105! SPIN those legs.  2. Take three minutes easy. 3. Next, on a relatively flat section of road, do ten 1-legged pedaling efforts one you lose form switch legs, repeat. Focus on smoothing out your pedal stroke! 4. Next, ride for at least 15 minutes spinning 90-100 RPMs. This should leave your legs feeling balanced. Single leg single hand. This is a variation where you take the opposing arm off the bar. Focus on a still upper body and good posture. Toward the end of your workout, include eight 1-minute fast pedaling intervals. Each minute on should be at 110-120 RPM.

Sample Day 1
0:15:00
15TSS
Plyometrics: Pre-Fatigue Broad Jump, Single Leg Stairs (Bishop Protocol)

Do two to three sets of 6-8 Stair Broad Jumps as high as you can. Start with four, aim for five as you progress. Rest and stretch between for three minutes or more. Single-leg stair jumps; two to three sets of 20 reps for each leg. Start with arms out; as you progress put your arms on your hips. You should bounce from one step to the next as fast as possible. Rest three to five minutes between sets.

Sample Day 2
15TSS
Bishop Core

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.)

Sample Day 2
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 3
2:30:00
220TSS
MTB Anaerobic Capacity Force, Tempo

2-3 hours.
BT: Mountain bike ride with 2-3 sets of 20 near-max power hill efforts.
Warm up. Get in a good block of brisk Zone 3 for 10 minutes; include some random hard jumps out of the saddle and spin-ups to activate your body.
In the middle get in 2-3 blocks, around 30 minutes total, in which you nail the climbs at Zone 6 in a big gear and then rest to Zone 2.
Set a heart rate alarm to alert you as soon as you hit mid Zone 2: you are clear for another hill attack! This may require coasting right before getting to a hill or stopping halfway up a long climb to spin.
Do 2-3 sets until your legs turn wobbly! Take ten minutes break to spin between sets.
Finish with some Zone 3 trail time. Pushing Tempo in single-track is great speed practice: do 2-3 10-minute blocks.

Sample Day 3
0:15:00
15TSS
Plyometrics: Pre-Fatigue Broad Jump, Single Leg Stairs (Bishop Protocol)

Do two to three sets of 6-8 Stair Broad Jumps as high as you can. Start with four, aim for five as you progress. Rest and stretch between for three minutes or more. Single-leg stair jumps; two to three sets of 20 reps for each leg. Start with arms out; as you progress put your arms on your hips. You should bounce from one step to the next as fast as possible. Rest three to five minutes between sets.

Sample Day 4
1:30:00
90TSS
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.

Jeremiah Bishop
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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.