MTB 3 Day Stage Race 12 Week Base Plan 40+

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:31

This is a 12 week plan base plan for a 3 Day MTB Stage Race for the 40+ age group. 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 Build Plan will create speed and power and endurance.
Visit the MTBCoach MTB Stage Race Training Plans page for more details.

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, 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
1:00:00
LTHR/FTP Field Test

This training plan uses training zones and power levels 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
1:00:00
49TSS
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
1:30:00
84.8TSS
Steady State Intervals - 12 min

Can be one on a trainer or outdoors
warm up for 10 minutes with an easy spin in L1 or Z1. Then ride 12 minutes at a constant pace in L3 or Z2-3, cadence should be between 80 and 90 RPM. Rest for 4 minutes with cadence of 85-90 RPM, Z1 or L1, then repeat interval 5 times. Total of six intervals
If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.

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 4
1:31:40
83.5TSS
Force Reps

On flat road or on a trainer. Use the big chainring and a gear that allows only around 60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 8 of these starting a new one every 4 minutes after warming up. Heart rate or is not important.
After the force reps continue at Z2, L2 for the remainder of time you have.

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
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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. 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.