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Mountain Bike (MTB) Outdoor Base Training Plan

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Mountain Bike (MTB) Outdoor Base Training Plan


Peter Glassford

All plans by this Coach


13 Weeks

Plan Description

MTB Base - 3 + Months away from Race or Goal

This is a plan designed to build and maintain MTB fitness and skill when racing is not important or you are 3 or more months away from a race. This might be the fall or during a period of unimportant races or for those not racing seriously.

The plan assumes you are working and have around 6-10 hrs to train a week. Notes are included to reduce or add time as you are able during the plan.

A general core routine is included.

Is This Plan For You?

This plan assumes you will mostly ride your mountain bike outside and you are in good form and have intermediate or advanced ability.

Consider one of our other base plans if you are riding inside or would like less intense training for your base phase. Check out our Best Selling Offroad Base Plan here

Some workouts include a download file that can be added to an indoor trainer or bike computer if you like. Given this is a MTB plan there are not many downloadable workouts as the focus is on MTB riding!

Is This Plan For You?
It is appropriate for riders who have raced and trained before but you do not need to be a serious pro. It is designed for busy people who have 5-8 hours of training most weeks with some flexibility to do more for a couple of weekends. The plan does provide options to extend or shorten workouts based on your schedule.

What Does It Include?

Structured Workout Downloads are included for most bike workouts ( for Garmin / Zwift Etc ). Some workouts do not have download to keep thing simple and provide freedom from focus and devices! (e.g. ride endurance for 3 hours). You do not need to use structured downloads as the title and description of each workout should allow for completion of the key elements of the workout.
A basic core routine is provided and encouraged throughout the plan.

You can use this plan by HR, Power or RPE. It is ideal to use all 3 but you can use any of the 3 and still have great success.

Want a Custom Training Plan?
If you are a new rider, or if you have really ambitious goals, or if your schedule is quite variable (e.g. fire-fighters and nurses) then please consider our unique 3-Month Made for You Custom Plan, which often works better because they take your schedule, goals, equipment, and abilities into account

Thank you for checking out my plans!


How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:03:00 05:00:00
Strength x2
00:22:00 00:10:00
Other x2
00:07:00 00:30:00
Custom x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
08:03:00 05:00:00
00:22:00 00:10:00
00:07:00 00:30:00
00:35:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coach - Ontario, Canada ~

Consummate Athlete - Cycling Coaching

Peter Glassford is a Mountain Bike Coach from Ontario, Canada

His business, Consummate Athlete helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community! Our website offers articles and a podcast for anyone interested in a different perspective on endurance training as an adult.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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