Mountain Bike Fitness Booster

Author

Rab Wardell

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 4 Bike, 1 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling mountain biking beginner intermediate

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Summary

Do you want to boost your mountain bike fitness to make the most of your time on the trails? This 6-week Mountain Bike Fitness Booster includes a carefully selected blend of on and off-bike workouts designed to get you feeling fit and ready to ride.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:22
Training Load By Week
Average Weekly Training Hours: 06:22
Average Weekly Breakdown

Rab Wardell

Wardell Cycle Coaching

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!

Back to Plan Details

Sample Day 1

1:00:00
41.5TSS
Zone Build

Developing a feel for your training zones.

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

1:05:00
47.8TSS
Base Endurance with Sprints

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

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

2:00:00
Free Ride

Free Ride for up to 2 hours.

http://bit.ly/2AV6nw6

Sample Day 8

1:00:00
60.6TSS
Tempo Intervals

Developing your ability to ride at tempo and an introduction to interval training.

Overview

Maintain a cadence of 90 rpm+ during the tempo efforts and look to ride low - mid HRZ 3 for the majority of each one. Just spin easily
for the recoveries.

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

Mountain Bike Fitness Booster

$15.00 - Buy Now
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