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Base Training - Competition Plan - Mountain Bike Endurance Training Plan


Luke Vrouwenvelder / Drew Edsall

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8 Weeks

Plan Specs

cycling mountain biking intermediate advanced weightloss time goal multi day power based hr based strength base period

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Plan Description

"Written by Drew Edsall (Head Coach and Pro MTB Racer) and Luke Vrouwenvelder (Endurance Coach and International Pro MTB Racer; 2nd Place Pro Finisher at Epic Rides 2018), Endurance Coaches with Mtbfitness & lukeVcoaching

Base Training - Competition Plan: (re-usable)

This training plan includes training on the bike and core strength workouts combined to get your baseline fitness trained before starting a training program with more specificity, like the EpicRides Off-Road 50 Proof - Completion Plan.
The program is both heart rate and/or power compatible. You will perform testing throughout the program to update your power and heart rate zones, and also to test your progression throughout the plan.

Every week of this program begins with a detailed description, describing the goal for the week.
This 8 week plan is designed to build your fitness and threshold so that you can enter the intensity phase of your race build with more potential!

Competition Training Plan Details

  • Ability Level : Cat 2 to Cat 1 Intermediate to Advanced Mountain Biker
  • Weekly Training Time: 10.5 - 15.5 hours of training per week.
  • Training Days Per Week / Off Days: 6 Days a Week / Mondays are Off Days
  • Daily Training Duration: Mon.-Friday: up to 2hrs/day // Sat. - Sunday: up to 5hrs/day
  • Equipment Needed Heart Rate Monitor and/or Power Meter
  • This training program works on a combination of fitness, speed, power, pacing, and proper fueling. Most weekends, you will have a long ride aimed at promoting proper fueling mixed, great pacing, and fitness building.
  • This is a complete plan: It includes core strength work, and bike-specific workouts. All strength workouts can be done at home, and the bike workouts can be done with either heart rate, or a combination of heart rate and power.

  • Questions

    Email Head Coach Drew directly at or Coach Luke at


    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    12:11 hrs 5:00 hrs
    0:19 hrs 0:10 hrs
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    12:11 hrs 5:00 hrs
    0:19 hrs 0:10 hrs
    —— ——

    Luke Vrouwenvelder

    6x National Champion
    16x National Championship Medalist
    ​Coach with
    University of North Carolina at Chapel Hill, Class of 2017 (Go Heels!)

    Sample Day 1

    30 second accelerations

    Ride Zones 1-2 inlcuding 3-5 x 30 second accelerations to Zones 3-4. Take 2 minutes rest between each effort. These should not be extremely hard. Save your energy for the harde workouts later in the week.

    Sample Day 1

    Core Work

    Planks: 3 x 30 seconds each
    Bicycles: 2 x 20 reps
    Russian Twists: 2 x 20 reps
    Alternate Leg/Arm Superman: 2 x 20 reps

    Take 1 minute rest between each set

    Sample Day 2

    30 minute LT bike test with HR setup

    BT: Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). After you are done with the test, update your Training Zones by doing the following: -Take your avg HR for the last 20 minutes -Go to My Settings in Training Peaks -Go to Zones -HR -In the Threshold Box put your avg HR for the 20 minutes -The select Joe Friel Cycling Zones(7) That should set up your zones for you.

    Sample Day 3

    Easy ride with 90% one legged drills

    Ride Zones 1-2 only today. Within the ride include 20 minutes of one legged work, where one leg does 90% of the work while the other leg "loafs". While perfoming this drill, attempt to push your toes to the front of your shoe at the top of the pedal stroke, and scrape dirt off your shoes at the bottom of the pedal stroke. Attempt to eliminate all dead spots and become more efficient!

    Sample Day 4

    Core Work: Maintainence

    Planks: 3 x 1 min each
    3 x 30 second side planks
    Side Dips 3 x 10 reps
    Bicycles: 3 x 20 reps
    Russian Twists: 3 x 20 reps

    Take 1 minute rest between each set

    Sample Day 5

    Easy mtn bike "flowing"

    Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.

    Sample Day 6

    Ride 50% Zone 2 Endurance Ride

    Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

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