Mountain Bike Plan- base

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

4 MTB, 2 Day Off, 1 Strength, 1 Other

Longest Workout

2:45 hrs

Plan Specs

cycling mountain biking beginner intermediate power based tss based

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Summary

4 week base plan that focuses on setting up a solid base for your next build phase

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:20
Training Load By Week
Average Weekly Training Hours: 07:20
Average Weekly Breakdown

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

1:00:00
34TSS
Bike

1 hour steady on fairly technical terrain

Sample Day 3

1:10:00
61TSS
Bike

MTB AE Ints, Long
After warming-up simulate 2 brief starts from a standing position by going 20 seconds at near max effort with about 2 minutes of recovery spinning. Then go to a moderate to steep grade hill (6-8%) and do 4-5 x 3 minutes to the 5b HR zone. Recover for 3 minutes on the descent between each. Cool down.

Sample Day 4

0:30:00
Strength

3 x 20 crunches
3 x 10 burpees
3 x 45 sec bridges
5 x 20 squats
3 x 20 crunches
3 x 30 lunges (10 on each leg)


2 min rest between sets

Sample Day 5

1:00:00
54.3TSS
Bike

Warm up well. 5 min repeats on gradual to steep incline.

Sample Day 6

2:00:00
82TSS
Bike

Long bike
2 hour cycle in zones 2 & 3. Don’t exceed zone 3

Sample Day 7

0:20:00
Stretch

20 min stretch with 5 min foam roll- legs, glutes & back

Sample Day 8

1:20:00
54TSS
Bike

Moderate effortRide mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible.

Mountain Bike Plan- base

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