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

Average Weekly Training Hours 09:50
Training Load By Week
Average Weekly Training Hours 09:50
Training Load By Week

This is a 12 week build plan for a 6-8 Day MTB Stage Race for the age group 40+ Designed to prepare you for the demands of racing for 6-8 days at event, such as Breck Epic,TransRockies Classic, Transylvania Epic, Single Track 6, Pisgah Stage Race, BC Bike Race and Cape Epic. Start this plan 12 weeks before your goal race. Stack this plan on top of the MTB 6-8 Day Stage Race 12 Week Base Plan 40+ for best result.

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.

This plan is a great compliment to the MTB 6-8 Day Stage Race 12 Week Base Plan 40+ or someone who has a medium level of fitness and ready to take on a greater challenge.

Along with bike workouts, the plan includes core and yoga workouts to build endurance, power, balance and stability.

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

Plan is designed to start on a Monday with longer workouts on weekends. Custom plans are 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 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
45.4TSS
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
1:48:00
128TSS
4x15 at L4/Z4

Warm up for 10-15 min
Ride 15 min at L4 to 4.9 (up to 99% of FTP) and Z4. You don't want to go into Z5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 3 times.
If time allows continue riding at your own pace.

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
1:30:00
73.5TSS
MTB advanced skills

Ride off-road on a technically challenging course. Work on your technical skills, fast descending, clearing objects, cornering, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Keep effort in heart rate zones 1-2. In the technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate past z2.

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

MTBCoach

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

Generic plans start at $99. Month to Month individual coaching start at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $50 each.