MTB 3 Day Stage Race 12 Week Build Plan

Average Weekly Training Hours 08:51
Training Load By Week
Average Weekly Training Hours 08:51
Training Load By Week

This is a 12 week plan build plan for a 3 Day MTB Stage Race. Designed to create a power and speed needed race a 3 day MTB 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 12 weeks before your goal race. Stack this plan on top of the 3 day MTB Stage Race Base plan for best results.

Get expert advice from our coaches on our Facebook group. Ask questions about this plan, training, racing, and equipment choices etc.

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

The plan builds endurance, power, lactic threshold and v02max to prepare for the MTB 3 Day Stage Race 12. 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 good fitness level and has been riding 8-10 hrs a week prior to starting this plan.


Each week is between 4 and 9 hrs of riding. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 1.5-4 hrs 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
1:00:00
LTHR/FTP Field Test

This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 1
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 2
1:30:00
45.4TSS
Easy Ride

Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2 Keep pressure light on the pedals and stay away from hills or go easy on the hills. cadence should be 90+ RPMs.

Sample Day 3
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 3
1:30:00
98.6TSS
5x10 sweetspot/subthreshold

This can be done on the road or MTB. Best done on the 5-8% grade hills, but can also be done on flat terrain.
Warm up for 10-15 min. spin fast (100+ rpm) 2-3 times to wake up the legs.
Ride 10 min in high L3/Z3 or low L4 or Z4. You don't want to go into L5 or Z5. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 4 times.
If time allows continue riding at your own pace.

Sample Day 4
1:30:00
73.5TSS
MTB advanced skills

Ride off-road on a technically challenging course. Work on your technical skills, fast descending, clearing objects, cornering, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Keep effort in heart rate zones 1-2. In the technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate past z2.

Sample Day 5
0:30:00
Core or Yoga

Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4

MTBCoach

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

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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.