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MOAB ROCKS Competitive MTB Training Plan for 3-Day Stage Race

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach

Length

14 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This competitive training plan is designed for the TransRockies MOAB ROCKS 3-day mountain bike stage race. It is best suited for intermediate fitness and skill levels.

The plan is designed using Threshold Heart Rate so the user should make sure their metrics are correct under their personal settings. Using THR also means this plan is reusable. As your THR increases the values in the personal settings can be adjusted.

This plan can also be used for other mountain bike races or even for non-competitive training to increase mountain biking fitness. The plan focuses on developing endurance, stanima, and climbing fitness.

Each week the volume of training increases as well as total elevation. The plan peeks at just over 14 training hours. The plan changes from week to week and there is a fair amount of training variety within the plan. FTP tests are included but optional.

A progressive strength training plan is included in this plan for two days per week.

Overall, the goal of this plan is to help the athlete complete MOAB ROCKS with a strong finish.

Email support is included. If you have questions or concerns about this plan, email me: tammy@gofitlife.ca

Happy training!

Coach Tammy Lee
gofitlife.ca

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x3
06:01:00 04:00:00
Strength x2
00:46:00 00:30:00
Other x2
01:28:00 01:00:00
Day Off x1
—— ——
Bike x1
00:21:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
MTB
06:01:00 04:00:00
Strength
00:46:00 00:30:00
Other
01:28:00 01:00:00
Day Off
—— ——
Bike
00:21:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance & Weight Loss Coach

GO FIT LIFE

Offering structured endurance & weight loss training plans for runners, cyclists, triathletes, duathletes, & walkers too. All plans include strength training, downloadable guides, & email support. Plans are designed with 21 years coaching experience, education, & current training principals & guidelines. If you are unsatisfied with your plan, PLEASE contact me so I can have the opportunity to make it right. Offering a free 30-minute consult for 1:1 coaching. Contact me for info.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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