6 Week XC Mountain Bike Improver Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:03

This 6 week training plan is aimed at supporting existing XC Mountain Bike racers to improve their performance. Before beginning this plan you should already have a good basic level of fitness having completed a base training programme. This 6 week plan includes a carefully balanced blend of sessions including endurance training, threshold intervals, neuromuscular intervals, skill development, running and strength sessions. It is perfect for intermediate riders looking to take their performance to the next level!

Sample Day 1
0:20:00
Lower Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.

Consider...

- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 3
1:00:00
Strength Exercises For Mountain Bikers

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Press Up
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks
- Overhead Dumbell Press

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Sample Day 4
1:09:00
73.5TSS
XC Power Intervals

The 2-minute intervals work your aerobic capacity, i.e. helps the body become more efficient at using oxygen. It also improves your endurance ability to ride at the edge of your capacity. The threshold interval at the end is, just as describes above, for increasing your ability to ride at higher intensities at a lower heart rate, which will make you stronger for longer.

Sample Day 5
0:20:00
Upper Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.

Consider...

- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 6
1:30:00
Mountain Bike Skills - Cornering

Tight Turns 
Warm-up: WU 20 mins
Cadence: Self selected
– Find some suitable corners to session, ideally as part of a short circuit.
directions.
– Ride 10 mins round your course. Keep the intensity high, and hit the corners as if you’re racing.
– Recover with 5 mins of easy riding.
– Repeat X3.
– 10 mins cool down to HRZ 1, easy gear and comfortably high cadence.
– Shift gears into the corners, anticipating your exit.
– Brake before the tightest part of the turn
– Keep your head up and look where you want to go.
– Sprint hard out of the corners.

Sample Day 7
2:20:00
128.6TSS
Base Endurance Ride

Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.

Rab Wardell

I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!