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Base Training - Competition Plan - Mountain Bike Endurance Training Plan

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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 (MTB Coach and International Pro MTB Racer; 7x National Champion), 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@lukeVcoaching.com

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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

7x National Champion
19x National Championship Medalist
Professional Cyclist & Coach at lukeVcoaching.com

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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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