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3 Months to Big MTB Rides or Races - Beginner or after time off


Peter Glassford

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14 Weeks

Plan Description

This 3 month plan is for a range of athletes who would like to be ready to mountain bike in a few months but who are new to mountain biking or are coming back after injury, illness or time off.

Ideally you will have frequent access to trails, a bike park (or field/backyard) and an mtb that is suitable for climbs, descending and skill work. Road bike/cross bike is helpful but not required.

Strength work is easily done in the house with what you have but extra gear, including dumbells will help

Nutrition guidelines are provided

The plan is built into 3 phases:
- skill/routine building resist the urge to stack on volume, intensity or frequency too soon.
- volume building
- intensity building

The Plan culminates with a goal of an epic weekend in week #11 or #12 with big climbing in a 3-4 hr ride (or two!)

Downloads are included for some (BUT NOT ALL) bike workouts as some are better done more freely and without restrictions of a download.
You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.
For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account ->
For more feedback/adjustment Coaching plans can be viewed here->
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How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:59 hrs 3:30 hrs
Other x3
0:02 hrs 0:30 hrs
Strength x2
0:36 hrs 0:30 hrs
Custom x1
0:23 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:59 hrs 3:30 hrs
0:02 hrs 0:30 hrs
0:36 hrs 0:30 hrs
0:23 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Peter Glassford

Consummate Athlete Coaching

Helping busy adult athletes balance life and big crazy adventures!

  • Consultation
  • Event/Goal Training Plans via Training Peaks

Coaching -

  • Bronze - Monthly Programming and emails
  • Silver - Weekly emails/adjustments, includes data analysis
  • Gold - Daily emails, calls/texts, adjustments, data-analysis

  • 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.

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