5 Week Race Preparation Training Plan

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

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 2
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 3
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 4
1:00:00
47.5TSS
TTE Interval

Sample Day 4
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 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 7
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 9
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, research & number oriented coach from San Diego, CA