XC and Marathon MTB Build, 15 hours (8 weeks) DJT
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XC and Marathon MTB Build, 15 hours (8 weeks) DJT
Author
Dylan Johnson
All plans by this CoachLength
8 Weeks
Typical Week
2 Other, 6 Bike
Longest Workout
5:00 hrs
Plan Specs
cycling mountain biking advanced power based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This plan is designed to get you ready for XC and marathon mountain bike racing. The intensity and specificity of the workouts increases throughout the plan. Weight training is included in the plan and the volume of lifting is adjusted based on the training demands from the on the bike work.
As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Stats
Sample Day 1
Steady-State intervals work to develop your ability to produce power at lactate
threshold.
Sample Day 2
Warm up for 5 minutes on a stationary bike or treadmill
Recover for at least 2 minutes between leg focused sets. The amount of weight should always be enough that you are close to your max for that rep range. You should feel like you could maybe do one more if you had to.
1x10 warmup squat set (bar only)
3x4-6 squat
2x4-6 dead lift
1x20 box jump
1x20 weighted lunge
1x15 weighted box step
2x20 pushup
2x25 situp
2x15 superman
2x60 sec plank
1x60 sec side plank
Feel free to add any core or upper body exercises
Sample Day 2
Endurance miles work to develop your aerobic energy system.
Endurance rides can be done on trail, in fact it's encouraged.
Sample Day 3
Do three 10 second hard gear/low cadence sprints throughout the ride with plenty of recovery between. Endurance miles work to develop your aerobic energy system.
Sample Day 4
Recovery miles focus on giving you active recovery between interval sessions, as well as
allowing for greater adaptations between training blocks on recovery weeks.
Sample Day 5
Steady-State intervals work to develop your ability to produce power at lactate
threshold.
Sample Day 5
Warm up for 5 minutes on a stationary bike or treadmill
Recover for at least 2 minutes between leg focused sets. The amount of weight should always be enough that you are close to your max for that rep range. You should feel like you could maybe do one more if you had to.
1x10 warmup squat set (bar only)
1x4-6 squat
1x4-6 dead lift
1x20 box jump
1x20 weighted lunge
2x20 pushup
2x25 situp
2x15 superman
2x60 sec plank
1x60 sec side plank
Feel free to add any core or upper body exercises