Intermediate Cross-Country MTB Plan by The Sufferfest.

Average Weekly Training Hours 07:19
Training Load By Week
Average Weekly Training Hours 07:19
Training Load By Week

THIS PLAN IS FREE.

Over the next 10 weeks you will do much more than improve your engine. In addition to your on the bike efforts you will run through a progressive yoga program that will increase your exibility and core strength. Due
to the rough and tumble nature of Mountain Biking chances are you will come off the bike a few times, so ensuring that you’re exible and have good core strength can reduce the risk of injury from these crashes. To avoid those crashes in the rst place you will have weekly trail sessions to sharpen up your handling skills. Afterall, it doesn’t matter that you get to the top of a climb 30 seconds faster if you lose 2 minutes on the downhill!

Sample Day 1
2:00:00
98TSS
Trails: Cruising

What?
A trail ride at a cruisy pace.

Why?
Variety is the spice of life and it’s also the best way to accomplish
a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?
This is an unstructured ride - let the trail do the thinking today. If you find a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! Keep the effort below 85% of FTP at all times and spend the bulk of the ride at 55% of FTP. 

Make sure to warm up before and cool down afterwards.

Sample Day 8
2:00:00
98TSS
Trails: Cruising

What?
A trail ride at a cruisy pace.

Why?
Variety is the spice of life and it’s also the best way to accomplish
a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?
This is an unstructured ride - let the trail do the thinking today. If you find a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! Keep the effort below 85% of FTP at all times and spend the bulk of the ride at 55% of FTP. 

Make sure to warm up before and cool down afterwards.

Sample Day 15
1:00:00
49TSS
Trails: Cruising

What?
A trail ride at a cruisy pace.

Why?
Variety is the spice of life and it’s also the best way to accomplish
a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?
This is an unstructured ride - let the trail do the thinking today. If you find a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! Keep the effort below 85% of FTP at all times and spend the bulk of the ride at 55% of FTP. 

Make sure to warm up before and cool down afterwards.

Sample Day 21
2:30:00
122.5TSS
Trails: Cruising

What?
A trail ride at a cruisy pace.

Why?
Variety is the spice of life and it’s also the best way to accomplish
a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?
This is an unstructured ride - let the trail do the thinking today. If you find a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! Keep the effort below 85% of FTP at all times and spend the bulk of the ride at 55% of FTP. 

Make sure to warm up before and cool down afterwards.

Sample Day 29
1:30:00
108.4TSS
Trails: Sending It

What?

A trail ride at a moderate pace, with the inevitable surge in power to tackle a short hill or technical section at race pace. Find a local or favourite trail of yours that’s not too hilly.

Why?
Variety is the spice of life and it’s also the best way to accomplish a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?

This is an unstructured ride - let the trail do the thinking today. If you nd
a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! 

Keep the effort below 110% of of FTP at all times and spend the bulk of the ride at 75-90% of FTP.

Make sure to warm up before and cool down afterwards.

Sample Day 36
2:00:00
144.5TSS
Trails: Sending It

What?

A trail ride at a moderate pace, with the inevitable surge in power to tackle a short hill or technical section at race pace. Find a local or favourite trail of yours that’s not too hilly.

Why?
Variety is the spice of life and it’s also the best way to accomplish a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?

This is an unstructured ride - let the trail do the thinking today. If you nd
a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! 

Keep the effort below 110% of of FTP at all times and spend the bulk of the ride at 75-90% of FTP.

Make sure to warm up before and cool down afterwards.

Sample Day 42
1:00:00
72.2TSS
Trails: Sending It

What?

A trail ride at a moderate pace, with the inevitable surge in power to tackle a short hill or technical section at race pace. Find a local or favourite trail of yours that’s not too hilly.

Why?
Variety is the spice of life and it’s also the best way to accomplish a few goals simultaneously. Focus on targeting your weaknesses during this trails session in order to improve them come race day.

How?

This is an unstructured ride - let the trail do the thinking today. If you nd
a section that you struggle to hit clean repeat that section a few times until you feel comfortable with it. Don’t feel the need to practice every section you struggle with on a single ride, you can always come back another day! 

Keep the effort below 110% of of FTP at all times and spend the bulk of the ride at 75-90% of FTP.

Make sure to warm up before and cool down afterwards.