4-Month Base to Race Plan Mountain Bike

Average Weekly Training Hours 08:45
Training Load By Week
Average Weekly Training Hours 08:45
Training Load By Week

This is a 4-month (16-week) plan to bring a mountain biker from base training, through the build period, and into Mountain Bike specific race fitness. This program would work well for Cat.3 (Beginner) through Cat.1 (Expert) mountain bikers and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.

This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evualate gains.

Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time. If you have any questions please email us at http://burnhamcoaching.com/?page_id=218.

FAQ Q: Is this program appropriate for a new cyclist? A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.

Q: What if I have questions on the workouts or program? A: You can contact us at any time via email.

Q: Do I need to be training to race to use this program? A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.

Q: Does this program include any nutritional guidelines? A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.

Q: Do I have to start this program on a specified date? A: No, you can start this program whenever you desire.

Sample Day 2
1:30:00
30mi
Endurance

Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.

Sample Day 3
1:30:00
30mi
Threshold Intervals

Warm Up for 15 minutes at a steady pace with a high cadence. Then complete two 15-minute efforts at 90 - 95% of your power threshold or at 97 - 100% of your heart rate threshold seperated by 5 minutes of easy pedaling. These can be done on hills or on the flats but try to avoid extended downhills or any interuptions. The goal is to stay at the recommended power level as long as possible.Cool down for at least 15 minutes.

Sample Day 4
1:30:00
30mi
Endurance

Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.

Sample Day 6
1:30:00
30mi
Endurance

Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.

Sample Day 7
2:00:00
35mi
Endurance

Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.

Sample Day 9
1:30:00
30mi
Endurance

Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.

Sample Day 10
1:30:00
30mi
Threshold Intervals

Warm Up for 15 minutes at a steady pace with a high cadence. Then complete two 15-minute efforts at 90 - 95% of your power threshold or at 97 - 100% of your heart rate threshold seperated by 5 minutes of easy pedaling. These can be done on hills or on the flats but try to avoid extended downhills or any interuptions. The goal is to stay at the recommended power level as long as possible.Cool down for at least 15 minutes.

Christopher Burnham
|
Burnham Coaching

Why you train, your goals, and the demands of your event are essential questions. By assessing the demands of your event, your current physiological condition, your goals, and your ability to train, we will create a structured training plan that will help you achieve your goals and bring you closer to your genetic potential. Using a balance of science, experience, and practicality has allowed our athletes to achieve their goals in record time.