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8 Week Power & Balance Training Plan for Improved MTB Technical Climbing

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8 Week Power & Balance Training Plan for Improved MTB Technical Climbing


Scott Countryman

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8 Weeks

Plan Description

This training plan is for any level cyclist that wants to improve their technical climbing ability on a mountain bike. The keys to this skill are balance and power. You need to be able to keep your balance when you are maneuvering up and over and around obstacles but you also need to have the leg power for quick accelerations and to maintain momentum.

In this schedule you have structured workouts only during the week that allow you to still have free reign over your weekend plans. The main workouts consist of bike intervals to improve your power generation and sustainability, gym strength stability workouts to improve your balance and coordination off the bike, and balance drills to do on the bike.

Weeks are organized to provide a sustainable progression with proper recovery. Workouts will start fairly easy but become increasingly more challenging throughout the 8 weeks. Although it should be noted that some intervals are progressed by using a harder gear rather than doing more of them. You should aim to use the next gear harder every week or week and a half.

Besides a bike you will need basic strength training equipment or access to a gym and you will need a foam roller for recovery routines. A heart rate monitor or power meter are not required for this program but you will need some kind of timing device like a cycling computer or watch for interval workouts.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
02:30:00 01:00:00
Day Off x2
00:50:00 00:25:00
Strength x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:30:00 01:00:00
Day Off
00:50:00 00:25:00
01:00:00 01:00:00

Training Load By Week

Scott Countryman

3D Cycling Developement

Hello! My name is Scott Countryman and I have been a professional cyclist for nearly ten year. Through my racing career I worked with a few coaches but ended up preferring to coach myself which took me down a path of researching and learning not only all the methods of training but also the science behind it. This also led me to become a certified personal trainer through the National Academy of Sports Medicine.

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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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