MTB Early Season Build to Race Season Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:55

This plan has a mix of indoor and outdoor training sessions for predominantly MTB XC but can be used for Marathon and CX.

The plan starts with a fitness test using either HR or Power to establish zones for training prescription.

Build phase ensures that you are aerobically ready for the race season with progression through endurance, tempo and threshold zones with skills sessions integrated throughout.

The final weeks are tailored to deliver climbing strength, explosive starts and race tempo efforts, ideally outdoors on trails or path's.

Climbing in and out the saddle will ensure you have a variety of training stimulus, include standing efforts into each workout where the terrain allows

A great source of skills info and race day prep can be found on the below link to the British Cycling Insight zone.

https://www.britishcycling.org.uk/knowledge/skills/mtb

Sample Day 1
0:56:00
68.1TSS
Threshold Test

Warm-up then into FTP 20" test. The idea is to even pace to a max 20 min TT effort.


Note that the Power based test is 20 mins, HR is 30 mins.

Main Set
Ride as hard as you can for 20 minutes, recording average heart rate and/or power
Cool down for 20 minutes

Sample Day 2
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 4
1:09:30
67.8TSS
Pyramid Intervals Session 1

Sample Day 5
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength

Sample Day 6
1:29:00
70.9TSS
Tempo and 1 Min efforts

Warm up in Z1 for 10 mins Then 45 mins (56-75% of FTP) with 3 x 1 minutes hard (over 130% of FTP), with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints (all out!) with 3 minutes between.  Finish with just easy and cruising riding for 20 mins

Sample Day 7
2:10:00
113.4TSS
Tempo & Endurance

Warm up progressively from Z1 to 3 for 20-30 mins then 5 mins at FTP. Main set is 30 mins at Z3 upper figures. Focus on maintaining steady power regardless of terrain. 30 min Z2-3 not focusing on power/hr. 30 Min at Z3 upper figures. Same as first set. 20-30 min easy spin, high cadence.

Sample Day 8
1:00:00
Gym

Follow the British Cycling Strength Routine if you haven’t already got your own resistance training programme http://bit.ly/beg_strength