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Base Training - Competition Plan - Mountain Bike Endurance Training Plan

Author

Luke Vrouwenvelder / Drew Edsall

All plans by this Coach

Length

8 Weeks

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 drew@mtbfitness.com or Coach Luke at luke@mtbfitness.com

    How it Works

    Load Your Plan

    Quickly view upcoming workouts in the TrainingPeaks app.

    Workout and Analyze

    Upload completed workouts from your favorite tracking app or device.

    Track Your Progress

    Get feedback, stay on top of your training and perform at your best.

    Learn More

    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Bike x6
    12:11:00 05:00:00
    Strength x2
    00:20:00 00:10:00
    Day Off x1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Bike
    12:11:00 05:00:00
    Strength
    00:20:00 00:10:00
    Day Off
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor

    All supported devices

    Luke Vrouwenvelder

    lukeVcoaching.com

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


    • This plan includes a Free Basic TrainingPeaks Account.
    • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
    • Track your performance with robust data tracking and detailed graphs.
    • Plan for your event in the TrainingPeaks calendar.
    • Track your weight, sleep, hours, fatigue and stress while you train.
    • Syncs daily with other popular apps like Garmin and MyFitnessPal.

    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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