Expert MTB - 3 Months to Best <2hr XC Race

Average Weekly Training Hours 06:57
Training Load By Week
Average Weekly Training Hours 06:57
Training Load By Week


Thank you for checking out my plans!

Please feel free to email me peterglassford@gmail.com for more information or to get a 3-month 100% MADE FOR YOU plan for $99 at www.smartathlete.ca

This plan uses 6-8 hours on average a week, with some option to extend rides.

Over 3 months / 12 weeks of training for an expert coming into the last 3 months before their race with a decent base of fitness. This plan is demanding so it is best to do a month or two (at least) of general preparation before doing this 3 month build towards a goal race.

The first month builds into MTB riding and looks to improve longer muscular endurance efforts, also adding some road riding.

The second block has shorter intervals and Mtb intensity supported by road rides for endurance development and recovery between targeted MTB rides.

The third block is big. This will push your weekly hours. Feel free to trim the weekly rides to 1-1.5hrs but there are some options to go longer if life and recovery allow. Lots of time on MTB to develop skills so your fitness isn't wasted on B-Lines and crashes.

Plan culminates with 2 big races on the last 2 Sundays with peak workouts and lots of recovery during the week.

Peter Glassford
peterglassford@gmail.com

Sample Day 3
0:30:00
easy rec spin + prep bike and gadgets!

easy spin today. - Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier. - The Overall RPE of ride very low - Additionally, use today to make sure bike is 100% ready to go for upcoming training and/or races

Sample Day 4
1:00:00
'Strava Test' -> Time yourself up two local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving.
(*note you don't need strava, just time yourself from a point and note the time to get to top of hill)


Make sure you warmup well, at least 15 minutes with 3-5 x 30sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs . on road is best or a trail that isn't super susceptible to rain/mud.

aim for a 2-3min one and one that is 3-30min long (short and long )

Go easy for 5-10 min between

Sample Day 7
0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Sample Day 8
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 10
1:00:30
71.57TSS
Sweet Spot - 3 x 12 min ( DL2 )

sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
-
Warmup by doing 2x Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80rpm and high speed over 8-12 seconds.
-
MAIN WO:
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3 x 12 minutes
-
Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
-
RPM 80-90RPM (moderate)
-
Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
-

Sample Day 11
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 13
1:07:30
64.5TSS
Tempo 3 x 15 ( DL2 )

* super steady rolling to hilly terrain, must keep pedaling, prioritize hr/wattage over rpm. Road or Gravel Road, not on trail or busy area.
-
WU:

-
3 x 30sec spinups holding max cadence for last 10sec w.2 -5 min recovery between easy
-
MAIN WO:
3 x 15 min ON 80-85 %MHR 70-80RPM and
* Watts aim 75-85% cp20
- OFF 2-3 min Easy, 95/105 rpm (or back down hill)
-
CD:
Then finish ride easy endurance @ 90+RPM - any skill work super .

Peter Glassford
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