5 Week Race Preparation Training Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:25

A 5-week training plan to prepare you for a mountain bike race. This is an intermediate-advance category plan, so it is understood that you have some fitness before you begin.

Sample Day 1
1:00:00
15.87TSS
Active Recovery Ride 1hr

Active Recovery Ride
WU: 10 minutes bellow zone 1
MS: Ride Zone 1 on a flat course. Easy gears, high cadence. Concentrate on recovery.
CD 10 minutes bellow zone 1

Sample Day 2
1:30:00
67.87TSS
1.5 Hour Medium Endurance Ride

1.5 Hour Medium Endurance Ride

For this exercise ride a course with multiple hills that are not very long nor steep. Try to stay in your zone all of the time and keep zone 3 to a minimum.

10 min - Warm Up - zone 1. Spinning at an easy pace.

70 min - Zone 2 try keeping zone 2 even in climbs. Easy gears, high cadence (80-100 rpm)

10 min - Cool Down - Spinning at an easy pace, zone 1

Sample Day 3
1:00:00
47.5TSS
TTE Interval

Sample Day 3
0:45:00
10TSS
Plyometrics

NOTE: Complete immediately after intervals if possible.
15 Min - Warm Up, Long stretches of about 10 sec per muscle


- 4x {
30 Sec - Vertical Jump
2 Min - Recovery Interval
}

5 Min - Recovery

- 4x {
40 Sec - Vertical Jump with Squat
2 Min - Recovery Interval
}

5 Min - Recovery

- 4x {
20 Sec - Vertical Jump on Stairs with Feet Together
2 Min - Recovery Interval
}

- 4x {
40 Sec - Plank
2 Min - Recovery Interval
}

- 4x {
40 Sec - Hip Raise
2 Min - Recovery Interval
}

10 Min - Cool Down - Stretch each muscle about 20 - 25 sec

Sample Day 5
2:30:00
110.93TSS
2.5 Hour Endurance Ride (Z2)

2.5 Hour Medium Endurance Ride L2
WU: 15 minutes. zone 1. Spinning at an easy pace, bellow L1 (40-55% FTP)
MS: 120 minutes. Zone 2 try keeping zone 2 even in climbs. Easy gears, high cadence (80-100 rpm)
CD: 15 minutes. Spinning at an easy pace, zone 1 or L1 (40-55% FTP)
Workout will look like this:
15 Min. Warm Up Zone 1
120 Min. Zone 2
15 Min. Cool Down Zone 1
Total Time: 2.5 hours

Sample Day 6
2:30:00
110.93TSS
2.5 Hour Endurance Ride (Z2)

2.5 Hour Medium Endurance Ride L2
WU: 15 minutes. zone 1. Spinning at an easy pace, bellow L1 (40-55% FTP)
MS: 120 minutes. Zone 2 try keeping zone 2 even in climbs. Easy gears, high cadence (80-100 rpm)
CD: 15 minutes. Spinning at an easy pace, zone 1 or L1 (40-55% FTP)
Workout will look like this:
15 Min. Warm Up Zone 1
120 Min. Zone 2
15 Min. Cool Down Zone 1
Total Time: 2.5 hours

Sample Day 8
1:15:00
86.4TSS
Over Under Intervals 3x8 min (1o/1u)

BT: Over / Under Interval Set
3 sets of 8 Minutes

1 Min Over - Zone 5
1 Min Under - Zone 3
(Repeat 5 times to form each 8 min set)
10 Min Recovery between sets

Usual warm up and cool down

Gilberto Cortez
|
California Bicycle Utopia

I am a highly motivated & number oriented cycling coach from San Diego, CA. I specialize in training junior and amateur athletes with personalized training plans. With over 20 years of racing experience in various categories, multiple coaching licenses, certifications, and continuing education.

Some of my trained-athletes achievements include:

  1. 2019 15-16 CA State Champion
  2. 2019 Women 30-39 CA Series Champion
  3. 2018 Rim Nordic Series Champion on Expert M 30-39, Sports W 30-39, Beginner W 30-39