3 Months to Epic Mountain Bike Rides + Nutrition

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
Training Load By Week

3 month plan for range of abilities with access to trails and a 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, small dumbells help

Nutrition guidelines are provided

plan is built into 3 phases
- skill/routine building
- volume building
- intensity building

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!)

Please email peterglassford@gmail.com for questions , a sample or to get a 100% made for you 3 month plan for only $99

Sample Day 2
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 do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

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 4
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 5
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 do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

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 6
1:00:00
'Strava Test' -> Time yourself up to 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 3min one and one that is 3-5min

Go easy for 5-10 min between

Sample Day 7
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 do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

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 9
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 do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

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 9
1:00:00
Skills Ride

A local park , parking lot , bike park, skate park are all great resources. Be a Kid.
spin around and put in some focused time on a skill or two that have been limiting you in rides or races.
-
For me this often involves cornering at speed and steep technical climbs (short) that require seated effort (on a ride where i can push hard), on easier rides I might work on trackstands, nose wheelies, jumping, wheelies, log hops, balancing on skinny, start/clip in technique ... have fun with it
-
If need help with drills for your area / location
https://www.youtube.com/peterglassford

Peter Glassford
|
Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

Coaching and Training Plan Types

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