Mtbikecoach online trainingprogram

Author

Mtbikecoach

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike

Longest Workout

3:58 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters weightloss time goal hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

You want to achieve something. And go for it. There is no shortage of motivation.
You are ready to train to the limit.
Excellent. But are you also willing to take it step by step?
Because believe me, it is the only way to achieve real results.

The most important - first - step is to build up your stamina. Without, after all, you are nowhere. Without a solid basic condition you will never be able to realize your dream.
Basic condition is the essence of your performance.
The foundation of your chances of success.


Laurent Defevere, experienced mountain bike coach, developed this training schedule especially for every level mountain biker. This scheme is specially built for novice mountain bikers who are new to the sport. You will complete 3 workouts per week.


I built the plan to benefit all mountain bikers. Whether you are a downhill rider, enduro racer, weekend warrior, xc rider, endurance rider or anything in between...this programme will benefit you. It's all about building the strength, stamina and power needed for mountain biking as a whole. It will give you a brilliant level of fitness that will benefit each individual discipline.


In addition, this training program not only focuses on endurance training, but also includes strength, speed and strength.

Would you like more information about other training schedules or would you prefer personal guidance? Go to mtbkcoach.be or mail to info@mtbikecoach.be

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:42

Laurent Defevere

Mtbikecoach

I've been dreaming of being a coach ever since I was 14 years old. I love mountainbiking so the combination of training and mountainbike is a dream job. I hope you're as passionate about mountainbiking as I am.

To improve your performance on the bike there is only one name; mtbikecoach!!
It's not about being the number one, it's all about being your personal best.

Hope to hear from you soon

Back to Plan Details

Sample Day 1

1:30:00
92.7TSS
Cadance training

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Do this 6 times.

Sample Day 3

1:30:00
80TSS
MTB advanced skills

On a soft surface, such as a grassy park, work on basic mountain bike skills (like observed trials course): track stand, hopping, jumping, slalom, clearing obstacles, etc.
Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.

Sample Day 6

3:20:00
175TSS
Base Maintenance Ride

Base Maintenance Ride.
This is an aerobic endurance maintenance workout. Ride only in heart rate zones 2 & 3 ( only on hills) This should be a comfortable effort. Power and effort will rise somewhat on uphills but no higher than zone 3.
Ride on a flat to gently rolling course. Get at least 80% of ride time in heart rate zone 2. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 80% of the ride in zone 2.

Sample Day 8

1:45:00
95TSS
MTB advanced skills

On a soft surface, such as a grassy park, work on basic mountain bike skills (like observed trials course): track stand, hopping, jumping, slalom, clearing obstacles, etc.
Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.

Sample Day 10

1:45:00
111TSS
Cadance training

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Do this 7 times.

Sample Day 13

3:45:00
200TSS
Base Maintenance Ride

Base Maintenance Ride.
This is an aerobic endurance maintenance workout. Ride only in heart rate zones 2 & 3 ( only on hills) This should be a comfortable effort. Power and effort will rise somewhat on uphills but no higher than zone 3.
Ride on a flat to gently rolling course. Get at least 80% of ride time in heart rate zone 2. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 80% of the ride in zone 2.

Sample Day 15

2:00:00
115TSS
Cadance training

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Do this 8 times.

Mtbikecoach online trainingprogram

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