7-Day Mountain Bike Stage Race - Finishers Plan

Average Weekly Training Hours 12:22
Training Load By Week
Average Weekly Training Hours 12:22
Training Load By Week

Use this plan to prepare for a multi day mountain bike stage race such as Trans Rockies, Trans Alps and Cape Epic. This plan is designed to give you the strength and fitness required for a successful completion of the event.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Sample Day 1
0:30:00
DAY #1 Core and Stretch

DAY #: Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.

Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 3
1:10:12
DAY #3 Pedaling skills

DAY #3: Warm up for 10 minutes with easy spinning.

Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below.

Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below.

One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below.

10 minutes easy cool down.

Sample Day 3
0:30:00
DAY #3 Core and Stretch

DAY #3: After riding today do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.

Sample Day 4
1:30:00
DAY #4 Tempo Intervals

DAY #4: Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Sample Day 5
0:30:00
DAY #5 Core Training

DAY #5: Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.

Sample Day 6
2:00:00
DAY #6 Hilly Ride with Long Climbs

DAY #6: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)

Sample Day 7
4:00:00
DAY #7 Steady Moderate Ride

DAY #7: Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Start working on your race day fueling plan by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 400 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 24 oz of an electrolyte containing sports drink.

Lynda Wallenfels
|
LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com