6 Week Mountain Biker's Fitness Booster

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:27

This 6 week training plan is aimed at supporting existing Mountain Bikers to boost their fitness. Before beginning this plan you should already have a good basic level of fitness. This 6 week plan includes a carefully balanced blend of sessions including endurance training, threshold intervals, neuromuscular intervals, skill development and strength sessions. It is perfect for Mountain Bikers looking to build fitness so that they can boss the trails!

Sample Day 1
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 2
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 3
1:00:00
41.5TSS
Zone Build

Developing a feel for your training zones.

Sample Day 5
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 6
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.

Sample Day 8
1:15:00
75.1TSS
Indoor: Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 
Zones: Threshold zone for TT efforts and active recovery for rests
British Cycling 20-minute warm-up
1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 
Cool down routine

Sample Day 9
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

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!