Bronze - Sport MTB Base 1 - Heart Rate

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

This plan is perfect for a Sport Level Mountain Bike Racer training with a heart rate monitor. Weekly hours are between 8 - 10. This plan presumes you are just starting your focused training and will not be racing within the next 6-8 weeks minimum.

Sample Day 5
1:00:00
Weights - Transition/Prep

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Motor Learning, Endurance & Correct Form
Phase Duration: 2 Weeks

Sample Day 8
1:00:00
Weights - Transition/Prep

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks. Total Sets/Reps: 3 sets of 14 repetitions for each exercise Phase Focus: Motor Learning, Endurance & Correct Form Phase Duration: 2 Weeks

Sample Day 9
1:30:00
Muscle Endurance - Level 2

ME Intervals (muscle endurance): 2 – 3 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 4 x 15 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 3 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).

Sample Day 10
1:30:00
Force 1 -Big Gear Rhythm

Warm Up for 20 - 30 minutes in zone 2, building into about 5minutes of zone 3 tempo at the end. Similar to ME intervals, but at a lower cadence! Take yoursel to the top of Zone 3 and do 2 or 3 x 10 minute efforts (5min rest) in a LARGE gear at 70 - 75 RPM. HR may drift but don't let it go above LT. If you are still feeling good after the 2nd start a third. If you finish it, sweet, if not..no worries!

Sample Day 11
1:00:00
Weights - Transition/Prep

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks. Total Sets/Reps: 3 sets of 14 repetitions for each exercise Phase Focus: Motor Learning, Endurance & Correct Form Phase Duration: 2 Weeks

Sample Day 12
1:30:00
Muscle Endurance - Level 2

ME Intervals (muscle endurance): 2 – 3 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 4 x 15 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 3 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).

Sample Day 13
2:00:00
Endurance - Level 1

Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.

Matt McNamara
|
Sterling Sports Group

I am one of those coaches who has built their life around cycling. I didn't stumble upon coaching - I have been developing as a coach for over 25 years through competition, education, and experience. I believe in the fundamentals of a sound program and take a whole life approach - incorporating your off the bike life into your training to maximize return and happiness in both!