7-Day Mountain Bike Stage Race - Personal Record Plan

Average Weekly Training Hours 15:53
Training Load By Week
Average Weekly Training Hours 15:53
Training Load By Week

This plan is for the experienced endurance racer with goals to produce a personal best performance in a week long hilly mountain bike stage race such as BCBR, Cape Epic, Single-track 6, Trans Alps and Breck Epic. This is a demanding plan requiring a high level of dedication and motivation to achieve set goals. This is a PR plan.

Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 6 - 7 days in a row. You are peaking for this Stage Race.

This is a 12 week training plan. The start of the stage race is planned for Saturday or Sunday in week #12 of the plan. Start this plan 12 weeks prior to your stage race start date.

This is a tough plan to ready you for a tough race.

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
DAY #1 Strength Training

DAY #1: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through.

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

Sample Day 2
DAY #2 Power and HR Performance 20 min Field Test

DAY #2: Heart rate, Power and Performance Field Test. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to
conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Sample Day 3
DAY #3 Power Level 2/3 Ride

DAY #3: Road bike or off-road on a non-technical dirt road. Nice steady pace in heart rate zone 2 or power level 2 for most of the ride time. Keep cadence on the high side of your comfortable range.

Sample Day 3
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.

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

Sample Day 4
DAY #4 Interval Training

DAY #4: Warm up with 30 minutes easy spinning then do 12 X 30 seconds at max effort with 4.5 minutes easy spinning between each repeat. Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.

Sample Day 4
DAY #4 Foam Roll and Stretch

DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 5
DAY #5 Easy Ride

DAY #5: Miss out this ride in favor of passive rest if you are tired or busy today. Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort and light on pedals. Comfortably high rpm. Strength training is a higher priority today than this ride.

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