4.5 - MTB: 52 week - Beginner Riders 2-3 days/week by Hunter Allen

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

This is a year long training plan for the beginner mountain bike rider. This plan gives you 2-3 workouts per week and that allows you to choose based on your lifestyle. The workouts get harder throughout the year in order to take advantage of your improvements as you go! Skills drills, weight training and focused structure will give you more fitness than before. This training plan is made for mountain bikers who train with power, heart rate, or perceived exertion. We have provided an additional week at the beginning of this plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. Go for it and I know you'll really love this plan!

Sample Day 2
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts today, take it easy and look at the scenery.

Sample Day 6
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 7
1:30:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8
0:30:00
Active Recovery Ride

After weight training, spin on the rollers (stationary bike or indoor trainer) in your Active Recovery Zone (Power Z1, HR Z1, RPE <2). Comfortably high rpm. Stretch afterwards.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.