MTB 3 Day Stage Race 12 Week Build Plan

Author

MTBCoach

All plans by this Coach

Length

13 Weeks

Typical Week

3 Bike, 3 Strength, 1 MTB, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced multi day power based hr based tss based

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Summary

This plan is designed for people who want to compete in a 3 day MTB stage race. The build plan is designed to prepare you for the demands of racing your mountain bike for 3 days. Before starting this plan we recommend completing the 12 week MTB 3 Day Stage Race Base plan.

Start this plan 12 weeks before the start of your target race. Rest days are on Monday and Friday and rest weeks every four weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

This plan is perfect for races such as SingleTrack 6 3 day, Moab Rocks, TransRockies 3 days, Breck Epic 3 day, Leadville Stage Race and many others.

Visit the MTBCoach MTB Stage Race Training Plans page for more details.

Stats

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

MTBCoach

MTBCoach LLC

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

Training plans start at $99 and 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 $20 each.

Back to Plan Details

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

MTB 3 Day Stage Race 12 Week Build Plan

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