MTB Stage Race

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

This Bicycling Mt. Bike Training plan is for the mountain biker preparing for a MTB stage race. This 8 week plan requires you to be able to ride from 8-13 hours a week, get in some great hard training rides and fun times on your MTB. This plan will prepare you for the demands of a MTB stage race, so that you'll be able to recover quickly after each stage and also have you fitter than ever.

Written by Hunter Allen, elite cycling coach and coach of many of the world's top endurance MTB stage racers including Jeremiah Bishop, Hunter has also completed the epic La Ruta MTB stage race in Costa Rica three times.

This plan is built progressively so that it prepares you for harder and tougher workouts throughout the plan. You will begin 'block' training after the first few weeks of training in order to better simulate the upcoming stage race.

Give it your best, this plan will take you to the finish line of your MTB stage race!

Sample Day 2
1:00:00
MTB ENDurance Ride

WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs.

MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!!

CD: 15 – 20 Minutes

Sample Day 2
1:00:00
Road Bike ALT - ENDurance Day

If you can't ride on the MTB today, then you can do the road bike. Anytime you see ALT in the title, this means that it is an ALTernate workout and therefore you can pick one or the other to do.
Go for it!
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3
1:00:00
MTB ENDurance Ride

WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs.

MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!!

CD: 15 – 20 Minutes

Sample Day 4
1:00:00
MTB ENDurance Ride

Don't overdo it today, as I have a "TEST' scheduled for you on Saturday. Resting two days before your test(or race) is important to perform well.


WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs.

MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!!

CD: 15 – 20 Minutes

Sample Day 4
1:00:00
Road Bike ALT - ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 5
0:45:00
Active Recovery or Day Off

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts today, take it easy and look at the scenery.

If life is too busy,. take today off and get caught up for weekend

Sample Day 6
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, complete a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results.

CD: Spin for 15 easy minutes to shake off the pain!