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7.4 Full Season Mountain Bike - Classic Zones - 8-12 hours/week - MTB

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
4.25 (4)

Length

26 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

training plan

About This Plan


This training plan includes three separate plans (MTB Base 1 and 2, MTB Base 3 and 4, and MTB Power Build 1 and 2), all using classic training zones. It’s designed to progressively get you fitter throughout your off season and build into the racing season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle.



  • Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday easy; Saturday, Sunday volume days

  • Progressive schedule with rest week every fourth week

  • Testing included to assure accurate training

  • Functional strength training workouts included and built into the training plan

  • Workouts accommodate power, heart rate, and perceived exertion

  • Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train



Benefits of this plan




  • Written by Tim Cusick, coach of multiple champions, with coaching tips throughout

  • If you follow the plan as written, you will increase your fitness and race/event performance

  • Our user guide helps you through the entire process

  • Free strength training program in the first 13 weeks

  • Free nutrition ebook from nutritionist Dr. Namrita Brooke, attached to the first day of the plan

  • Get access to videos and educational webinars from Coach Tim







Athlete Testimonial


Tim's plans and approach are always very thorough and easily understood and applied. Tim does a really great job of staying the course with sound tested fundamentals while always looking to where the facts, data, and technology take us next. (Kurt P.)
Read more reviews >>




We've got more plans!


Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


About Coach Tim

Tim Cusick is the coach of multiple world and national champions, including Amber Neben, Rebecca Rusch, and more. He is also the product leader for TrainingPeaks' WKO analytical software and the founder of Velocious Cycling and BaseCamp. His plans give all levels of cyclists the tools to train like the pros, using proven methodologies, workouts, intervals, and coaching tips he knows will lead to success.


Questions?


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x6
09:56:00 04:00:00
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
09:56:00 04:00:00
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: https://www.joinbasecamp.com/tim-cusick. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
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