XC Mountain Bike / Non-4DP / Designed for Strength Training

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

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 flexibility and core strength. Strength training is also incorporated into this plan to improve your power, endurance, and balance.

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 flexible 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. After all, 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 -4
0:30:00
8TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 1
1:30:00
73.5TSS
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 8
1:31:00
58.3TSS
To Get To The Other Side **Reduced Intensity 90%**

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

Sample Day 9
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 16
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 17
0:30:00
8TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 22
1:30:00
73.5TSS
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.