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MTB: Pre-Season Cat 1Part 2 (Race Build), 8 week, ~10 hrs/week new 2020

Author

Jeremiah Bishop

All plans by this Coach

Length

9 Weeks

Plan Specs

cycling mountain biking intermediate advanced power based hr based tss based

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Plan Description


This is the second installment of my mountain bike pre season training plan for intermediate to expert level. This will get you up to race shape but not peak form.

Workouts are specially designed to be possible to completed indoors with a smart trainer or traditional trainer and max out at 2 hrs.

Requirements 6-8 weeks of Base training with at least 1 hour a week at zone 3 (tss of 400-500)

To get the most out of every workout a power meter on your bike is helpful but not required but a heart rate monitor is needed at the least. A smart trainer for indoor trainer rides really helps you target specific zones and rpms to make those gains!

The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. Custom and fun bike workouts keep the training fresh, while building the important rock-solid foundation of fitness you'll need for a great season.

This training plan does not require but could benefit from having access to a gym. Yoga is not incorporated in this plan. If you practice yoga, substitute out the short core workouts for your existing practice is great.

Consultation and customization of this plan is available at additional cost.
Decades of personal experience from racing all over the World have come together to make a great training plan!

I hope you love it!

Jeremiah Bishop
2x USA National Champion
(coach@JeremiahBishop.com)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:51 hrs 2:41 hrs
4:56 hrs 4:00 hrs
0:13 hrs 0:15 hrs
—— ——
—— ——
0:12 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:51 hrs 2:41 hrs
4:56 hrs 4:00 hrs
0:13 hrs 0:15 hrs
—— ——
—— ——
0:12 hrs 0:30 hrs

Training Load By Week


Jeremiah Bishop

Bishop Training

Bishop Training is a style: fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

As a coach to World Tour road cyclists, mountain bike Olympians, and weekend warriors, I know what it takes to get the best performance from athletes of any level.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your performance goals.

Sample Day 1

1:10:00
68.65TSS
Endurance: Cadence Drills

Sample Day 2

1:30:00
Skills: Fore Aft Balance (Can be moved to any other day this week.)

This day is specific to off road riding: lower your seat use a dropper or a dirt jump bike is even better!
Get in some pump track time for 30 minutes. See if you can double up on a few whoops by focusing on balance over the rear wheel.
Practice wheelie drops and step ups of increasing size.
Your chest should touch the seat if you're moving well.
Finish with wheelies!

Sample Day 2

15TSS
Bishop Core

Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)

Sample Day 3

1:42:50
159.2TSS
LT/Force SpikedSub LT 3x15-8X40s NMP

10-minute warm-up: include cadence over 100 RPM, Zone 2 with four 10-second spin-ups and an 8-minute ramp to LT for the final 2 mins.
Follow this with four minutes Zone 1.
Main Workout: 3 x 15-minute efforts at cadence of 60-65 RPMs. Sprint hard from a stand still, then hold watts at the bottom of Zone 4 (LT-10 BPM), or whichever is lower. Heart rate should stabilize within 5 minutes and not creep up more than 5 BPM by the end or you're going too hard.
Rest in an easy gear for 5 minutes between each effort with a cadence around 90 BPM.
Throw down eight 1-minute force efforts; do these in a hard gear, HAMMER TIME! Space these efforts out by at least 2 minutes of Zone 2. Finish up with 20 minutes at Zone 3 if you want to add on.

Finish with five minutes easy spinning to cool-down.

Sample Day 3

0:15:00
15TSS
Plyometrics: Pre-Fatigue Broad Jump, Single Leg Stairs (Bishop Protocol)

Do two to three sets of 6-8 Stair Broad Jumps as high as you can. Start with four, aim for five as you progress. Rest and stretch between for three minutes or more. Single-leg stair jumps; two to three sets of 20 reps for each leg. Start with arms out; as you progress put your arms on your hips. You should bounce from one step to the next as fast as possible. Rest three to five minutes between sets.

Sample Day 4

1:30:00
90TSS
MTB Skills: Max Braking, Grass Slalom

Get in a good technical skills ride. Practice repeating a couple of hard-to-ride sections over and over until you perfect it. On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles. Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly. Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex. Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.

Sample Day 5

15TSS
Bishop Core

Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)

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