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12 weeks to your best MTB race (with workout builder)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dion Guy

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is an intermediate to advanced plan specifically focusing on power development for MTB's. It can be used as a base plan before commencing with a specificity block if need be.

It is ideally suited for endurance cyclists specifically mountain bikers focusing on stage races and or ultra events leading to an event,

Time needed is between 9 to 11 hours per week to train.

Prior to this plan you should have a good level of fitness and have been training consistently for 10+ weeks for a minimum of 6 to 8 hours/week. The plan recommends a ramp test prior to starting the training plan.

This plan has been successfully used over the last year to place a number of athletes on the podium in ultra endurance events and stage races

The benefits of completing this plan will be:
• Improvement in FTP/Anaerobic Threshold
• Improvement in Aerobic Threshold
• Decrease in vlamax
• Increase in VO2max through increased training volume
• Increased fat utilisation/oxidation

Plan Features:
• This training plan starts on a Monday
• The plan is reusable an unlimited amount of times
• This plan works with power only (no heart rate zones)
• Designed with the new Workout Builder - offering you more precise training with power ranges calculated automatically from your threshold power (FTP) saved in TrainingPeaks settings
• Download each session automatically to your Garmin or Wahoo device
• Download each session in many different files formats compatible with Zwift, Wahoo, TrainerRoad, Rouvy and more

Purchasing this plan includes:
• Email support and access to our training community for the duration of the plan (tips on nutrition, race day preparation, emerging training science etc)

Please direct any questions to info@paincave.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
9:24 hrs 5:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:24 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.