XC MTB - 8week - 8hour/wk. - 90min Weekend Race Goal
Author: Summit Endurance Academy
Length: 8 Weeks
Tags: cycling, mountain biking, intermediate, advanced, time goal
Typical Week: 1 Other, 1 Day Off, 6 Bike, 1 Strength, 1 Custom
Longest Workout:
2:30 hrs
Author: Summit Endurance Academy
Length: 8 Weeks
Tags: cycling, mountain biking, intermediate, advanced, time goal
Typical Week: 1 Other, 1 Day Off, 6 Bike, 1 Strength, 1 Custom
Longest Workout:
2:30 hrs
XC MTB - 8week - 8hour/wk. - 90min Weekend Race Goal
This plan is designed for intermediate to advanced mountain bikers who have a goal event of approx 90min. The plan can be done outside during riding season, inside on a trainer, or both.
Hand-crafted by Summit Endurance Academy coaches Joe Howdyshell and Uriell Carlson, this plan encapsulates their passion for the sport and combined coaching experience.
The plan provides an 8-week structured and periodized training schedule averaging 8.18 hours per week in order to maximize your performance on race day. Your longest training week is 9:50hrs while your shortest week is 6:20hrs. Weeks vary between intensity, medium, recovery and race weeks. They will include intervals, tempo, strength, skills and drills, and a long weekend workout.
Prior to using this plan, you should be able to ride at least one hour on single track trails without feeling like you’re going to die.
Purchase of this plan includes our comprehensive Mountain Biking Training Plan Guide, which explains how to use your training plan, plus email acces to Coach Joe and Coach Uri at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation.
Questions? Please visit our website SummitEnduranceAcademy.com or email Joe or Uri directly at Joe@SummitEnduranceAcademy.com or Uri@Summitenduranceacad
15m progressive warmup
5m high cadence L3
5m L1/2
-
3x: 5m of (30s L5, 30s L1)
( with 5m recovery between)
-
Ride to finish prescribed time
Finish with 5X(10s standing sprint, 50 s easy spin)
1hr L1
15m progressive warmup
5m L3
5m L1/2
-
On a flat to gradual uphill road, ride for 30 minutes as hard as you can.
-
15m easy spin
As much distance as you can get in L2, with SOME L3.
Include 20 minutes accumulated of climbing standing
Finish with 5X(10s standing sprint, 50 s easy spin)
WARMUP:
5m jog or bike
2X
10 bridges
10 pushups
10 situps
30s front plank
-
WORK:
1X5 Deadlifts
1X5 Back Squats
1X5 Weighted Hip Thrusts
1X5 Dumbbell Lunges
-
COOLDOWN:
10m stationary bike
FLEXIBILITY/MOBILITY:
Work contract relax during each stretch. Stretch to muscle tension, flex target muscle for 5 seconds, relax into a longer stretch, repeat for a minute, and then spend the second minute breathing deeply into the stretch.
2m standing forward fold.
2m squat
2m low lunge
2m lizard right
2m lizard left
As much distance as you can get in L2, with SOME L3.
Include 20 minutes accumulated of climbing standing
Finish with 5X(10s standing sprint, 50 s easy spin)
Warm up L1 15 min
Skills L1-L2 30 min
Take some time to play around on your bike and get to know it. This all transfers into riding/racing better and faster - see list below
Cool down L1 15 min
-------------------------------------------------------Ideas for skills + drills practice:
Attack/Ready Position
1. H+I: https://www.mountainbikeworldwide.com/mountain-bike-tours-worldwide/how-to-master-the-attack-position
2. GMBN: https://youtu.be/TDXyjh3SI7w
Cornering
1. H+I: https://www.mountainbikeworldwide.com/mountain-bike-tours-worldwide/how-to-corner
GMBN: https://www.gmbn.com/video/how-to-corner-in-60-seconds
Descending
1. GMBN: https://youtu.be/EhnIo21hi0g
Climbing
1. GMBN: https://youtu.be/khs-nvWinlU
2. GMBN: https://youtu.be/7ptl18nxd-A
Track Stand
1. GMBN: https://youtu.be/C_WaUAFn0gI
Pumping
1. GMBN: https://youtu.be/6XSOvEDnZBY