MTB 3 Day Stage Race 12 Week Base Plan

Average Weekly Training Hours 10:13
Training Load By Week
Average Weekly Training Hours 10:13
Training Load By Week

This is a 12 week plan base plan for a 3 Day MTB Stage Race. Designed to build a strong base that will allow your body and mind to take on the demand of training for and racing 3 day stage race. This plan is perfect for races such as Moab Rocks, TransRockies 3 days, Breck Epic 3 day and any other 3 day MTB Stage Race. Start this plan 24 weeks before your goal race. Then follow the MTB 3 Day Stage race 12 Week Build Plan for best results.

The plan uses both power, heart rate and rate of perceived exertion.

The plan builds endurance, muscular endurance, speed and power to prepare for the MTB 3 Day Stage Race 12 Week Build Plan. The plan has Rest Days on Monday and Friday and Rest weeks every four weeks.

The volume in this plan assumes that the athlete has a decent fitness level and has been riding 4-6 hrs a week prior to starting this plan.


Each week is between 4 and 10 hrs of riding. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 1.5-3.5hrs each. Strength workouts includes yoga and core sessions with a video as well as stretching and using a foam roller and make up for 1-1.5hrs a week.


Plan is designed to start on a Monday with longer workouts on weekends. Custom plans are available by contacting us through our website, http://mtbcoach.com

Sample Day 1
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 4
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 8
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 11
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 15
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 18
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

Sample Day 22
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

MTBCoach

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Road Racing, Triathlon, and XTERRA events.

Generic plans start at $99. Month to Month individual coaching start at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $50 each.