MTB 6-8 Day Stage Race 12 Week Base Plan 40+

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:22

This is a 12 week plan Base plan for a 6-8 Day MTB stage race for the age group 40+. Designed to build a strong base that will allow your body and mind to take on the demand of training for and racing a 6-8 day stage race. This plan is perfect for races such as Breck Epic, TransRockies Classic, Transylvania Epic, Single Track 6, Pisgah Stage Race, BC Bike Race, Trans Alps, Swiss Epic, Trans Andes and Cape Epic. Start this plan 24 weeks before your goal race. Then follow the MTB 6 Day Stage race 12 Week Build Plan 40 + for best results.
Visit the MTBCoach MTB Stage Race Training Plans page for more details.

Get expert advice from our coaches on our Facebook group. Ask questions about this plan, training, racing, and equipment choices etc.

The 40+ plan has Rest Days on Monday and Friday and Rest weeks every three weeks.

The plan uses both power, heart rate and rate of perceived exertion.

The plan builds endurance, muscular endurance, speed and power to prepare for the MTB 6 Day Stage Race 12 Week Build Plan 40+

The volume in this plan assumes that the athlete good level of fitness.

This plan does NOT include weight lifting workouts.

Each week is between 7 and 12 hrs of riding. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.

Plan is designed to start on a Monday with longer workouts on weekends. Custom plans and one on one coaching is available by contacting us through our website, http://mtbcoach.com

Sample Day 1
1:00:00
LTHR/FTP Field Test

This training plan uses training zones and power levels to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 1
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 2
1:30:00
73.5TSS
Easy Ride

Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2 Keep pressure light on the pedals and stay away from hills or go easy on the hills. cadence should be 90+ RPMs.

Sample Day 3
1:30:00
84.8TSS
Steady State Intervals - 12 min

Can be one on a trainer or outdoors
warm up for 10 minutes with an easy spin in L1 or Z1. Then ride 12 minutes at a constant pace in L3 or Z2-3, cadence should be between 80 and 90 RPM. Rest for 4 minutes with cadence of 85-90 RPM, Z1 or L1, then repeat interval 5 times. Total of six intervals
If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.

Sample Day 3
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 4
1:31:40
83.5TSS
Force Reps

On flat road or on a trainer. Use the big chainring and a gear that allows only around 60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 8 of these starting a new one every 4 minutes after warming up. Heart rate or is not important.
After the force reps continue at Z2, L2 for the remainder of time you have.

Sample Day 5
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

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MTBCoach LLC

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Road Racing, Triathlon, and XTERRA events.

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