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 Coach

Length

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:11

Dylan Johnson

Dylan Johnson Training

I'm a cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

Sample Day 1

2:31:30
156.1TSS
Steady State Intervals 2x18min

Steady-State intervals work to develop your ability to produce power at lactate
threshold.

Sample Day 2

1:00:00
Gym Work

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

1:30:00
63.4TSS
Endurance Miles 1.50hrs

Endurance miles work to develop your aerobic energy system.

Endurance rides can be done on trail, in fact it's encouraged.

Sample Day 3

3:00:00
126.8TSS
Endurance Miles 3.00hrs

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

1:00:00
16TSS
Recovery Miles 1hr

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

2:25:00
157.5TSS
Steady State Intervals 4x15min

Steady-State intervals work to develop your ability to produce power at lactate
threshold.

Sample Day 5

0:30:00
Gym Work

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

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