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4 Week Block for XC or Enduro Racers. Smart Trainer + Trail Optimized

Author

MTB PhD

All plans by this Coach
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Length

4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

For many mountain bikers, training is a bit of a mystery. And a lot of us have the same kinds of questions for training.

What weaknesses should I be addressing in my fitness training? How should a typical week look? How many weeks in a row should I do this? When should I rest? Should I be training different for Enduro than for XC?

This plan is one 4-week block that addresses all of these questions, no matter what level you are at. These are the same kinds of workouts that I use with professional and beginner athletes.

First, you will test your fitness. The plan then goes on through 3 full weeks of training. The plan finishes with a structured recovery week and a post-training fitness test.

This particular plan is optimized for your smart trainer as the workouts will sync directly! You can also use you power meter. Or you can utilize your heart rate zones based on the power prescriptions for each day.

This plan also allows for FUN MOUNTAIN BIKE RIDES -- because training should be fun!

The workouts are well-suited for both XC and Enduro racers, with the main difference being the race simulation days.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
3:29 hrs 2:00 hrs
MTBx2
3:30 hrs 2:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:29 hrs 2:00 hrs
MTB
3:30 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dr Matt Miller

MTB PhD

Dr Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road cycling. He has over 20 international publications and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.