Adam Henderson - Coach to British National ChampionsAll plans by this Coach
This is a 12 week pre-season plan to improve your FTP, ideal for mountain bike riders of all disciplines.
It involves 2 key rides a week of 50-90 minutes, which gradually increases in duration each week of the plan. All sessions are structured similarly with work intervals at "sweet spot", or 86-92% FTP. To mimic riding off road these intervals are varied and challenging to replicate real life riding and allow you to reap the benefits on the trail!
The sessions are designed to fit around a busy lifestyle and for those riders who want to train SMARTER not harder.
The plan starts with an incremental ramp test to determine FTP followed by the first session of This is a manageable training load progression and should be achievable without causing too much fatigue.
Between workout days athletes should either rest or do only Z2 easy training to ensure sufficient recovery. The plan also allows for a 2-4 hour trail ride at the weekend, but this is optional.
When you complete the plan athletes can either repeat the plan, or progress to the build phase.
Created by Adam Henderson, a British Cycling Level 3 mountain bike coach who has worked with riders of all levels including British National Champions during his 15 years in coaching mountain biking!
"Adam's attention to detail is unparalleled. He can give you small bits of advice which in the bigger picture make a huge difference to your riding."
Nick - 2018 British National Mountain Bike Marathon Champion
"I found that for the cost of a new tyre, coaching fast tracked a lot of improvements."
Johnny - 24 Hours Single speed Champion
Athletes also receive discounted prices for:
- Bike maintenance products from our workshop: https://pedaltoprogression.com/workshop/
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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.Still have questions about this plan?