**Note: this plan is a follow on plan to one of the most popular 3 day/week plans, but puts all the workouts within the weekdays so that you are fully flexible for the weekends!**
____________________________________________________________________________
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?
The 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.
This plan is unique in that it is only 3 days per week. The other days are left open for either resting or other activities. For many, this means the rest of the time is open to living!
Therefore, this program is designed specifically for those who have less time available due to a busy life. This program will work on specific fitness limiters for both XC or Enduro racers.
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.
Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.