MTB Introduction to training - all disciplines - 12 week

Author

Pure Performance coaching UK

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 9 Bike, 4 X-Train, 2 Other

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters weightloss hr based pace based strength base period

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Summary

Building a strong foundation for MTB is crucial if you want to perform at your best consistently. This 12 week plan will:

* Establish your base performance level
* Build your Aerobic Endurance
* Give you 'on the bike' strength and fitness

It will include Benchmark Performance Tests to ensure that your training is getting you the results you want, and help you transition to the next phases of your training effectively.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:47
Training Load By Week
Average Weekly Training Hours: 07:47
Average Weekly Breakdown

Dave Lawson

Pure Performance Coaching UK

Here at Pure Performance Coaching, we are passionate about helping improve performance in an individual, athlete centred way.

We won't baffle you with endless science or cut and paste training. We treat every athlete as an individual and instead of telling you 'what' to do, we work with you to understand 'why' you are doing it and help support you in achieving your training goals.

No matter what your targets, we are with you all through the process.

Back to Plan Details

Sample Day 1

0:30:00
20 minute FTP test

- Ride as hard as you can for 30 mins without dipping in performance.

- After the first 10 mins, start your computer. This will record your average heart rate for the remaining 20 mins.

- Aim for a cadence of 90-100 rpm throughout the test. This is important as it will ensure the test result is relevant the next time you complete it.

- Stop the computer at the end of the 20 minute block. Make a note of your average heart rate during this time.

Sample Day 2

0:30:00
Strength Training - Movement Quality Training 1

Complete the following:

- Plank - 3 x 30 seconds with 30 seconds rest between efforts

- Side Planks - 3 x 30 second efforts with 30 seconds rest between efforts

- Barbell Roll Out - 3 x 8 reps

- Aleknas - 3 x 10 reps with 30 seconds rest between efforts

- T Twists - 3 x 10 reps each side with 30 seconds rest between efforts

- Russian Twists - 3 x 30 seconds with 30 seconds rest between efforts

Sample Day 4

0:30:00
Strength Training - Movement Quality Training 2

Complete the following:

- Single Leg Balance - 3 x 30 seconds on each leg with 30 seconds rest between efforts

- Medicine Ball Wood Chop - 3 x 60 seconds on each side with 30 seconds rest between efforts

- Medicine Ball Squat and Throw - 3 x 60 second efforts with 30 seconds rest between efforts

- Medicine Ball Slam - 3 x 60 second efforts with 30 seconds rest between efforts

- Russian Twists - 3 x 60 seconds with 30 seconds rest between efforts

Sample Day 10

0:32:00
Interval Session

Use a mid-range gear that will allow you to get around 80-90rpm during the efforts. Pedal very gently during the recoveries. 

During the sprint efforts, try to find a cadence that you can comfortably sustain without feeling too fatigued at the end of the effort. Follow this pattern:

- 5 minute sprint

- 1 minute recovery

- 5 minute sprint

- 1 minute recovery

- 3 minute sprint

- 1 minute recovery

- 3 minute sprint

- 1 minute recovery

- 3 minute sprint

- 1 minute recovery

- 3 minute sprint

- 1 minute recovery

- 3 minute sprint

- 1 minute recovery

Sample Day 17

1:00:00
3 x 10 Interval Session

Using a flat or rolling area, complete 3 x 10 minute efforts at a consistent high pace. Maintain a cadence of around 90rpm during each effort. Have 10 minute recovery between efforts and keep a gentle pace during this time.

- 10 minute effort

- 10 minute recovery

- 10 minute effort

- 10 minute recovery

- 10 minute effort

- 10 minute recovery

Sample Day 23

0:40:00
Swimming

The goal of this session is to get a gentle aerobic workout. You are not chasing times or distance. Just enjoy your time in the pool and go as fast or slow as you feel.

Sample Day 25

0:40:00
Swimming

The goal of this session is to get a gentle aerobic workout. You are not chasing times or distance. Just enjoy your time in the pool and go as fast or slow as you feel.

MTB Introduction to training - all disciplines - 12 week

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