MTB XC Strength - On The Bike Training - 4 week

Average Weekly Training Hours 09:10
Training Load By Week
Average Weekly Training Hours 09:10
Training Load By Week

This 4 week plan is designed to give you an excellent base for the multifactoral demands of XC racing. It will help you improve both Aerobic Endurance and Power.

You will feel stronger, faster and more confident so you can really 'attack' the rest of your training phases.

Get an advantage over the competition now and prepare to perform with us.

Sample Day 1
0:20:00
20 minute warm up

5 minutes 90rpm Smooth pedalling 2 minutes 95rpm Smooth pedalling 2 minutes 100rpm Smooth pedalling 2 minutes 105rpm Smooth pedalling 1 minute 30 sec 110rpm Smooth pedalling 30 seconds 120-130rpm Maintain form 2 minutes 90rpm Relax and recover 6 seconds 150rpm+ Max rev out, easy gear,  pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 2 minutes 42 sec 90rpm Relax and recover

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 1
0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.

Sample Day 3
0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 3
1:15:00
High gear low cadence

After your warm up, complete the following. Be guided by cadence not heart rate:

– Find a hill that will take at least 5 mins to climb at 60-65 rpm.


– Select a gear that will put you at a maximum cadence of 60-65 rpm.


– 2 mins seated 60-65 rpm.


– 1 mins standing, +5 rpm.


– 1 mins seated 60-65 rpm.


– 30 secs standing, +5 rpm.


– 30 secs seated maintain previous cadence/


– 5 minutes easy spinning.


– Repeat 4 times.

Sample Day 3
0:15:00
Cool Down 2

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Sample Day 6
0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Dave Lawson
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Pure Performance Coaching UK

British Cycling Level 3 Coach, UKSCA Strength and conditioning Coach, HSA Sports Nutrition Advisor, UKAD Accredited Advisor. Pure Performance offers:

  • 1-1 MTB and Cycling Performance Coaching
  • Group MTB Coaching
  • Group Road Coaching
  • Injury Rehabilitation
  • Dietary and Nutritional Advice
  • Strength and Conditioning

Pure Performance is passionate about helping all athletes achieve their goals.