3 Months of Training for Novice Mountain Biker

Average Weekly Training Hours 05:23
Training Load By Week
Average Weekly Training Hours 05:23
Training Load By Week

Built around easing an athlete into training with structure. This is a plan designed to establish a good base of fitness, skills, and enjoyment for new MTB athletes Goal Events should be > 6 months away The focus is on quality and maximizing recovery. Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule. Thank you for checking out my plans! (Last update dec 2015 )

Sample Day 2
0:30:00
Day Off w/stretch Yoga

MOVEMENT TIP YOGA is a great way to go through a focused stretching routine. If you have access to a class, dvd w/ endurance athlete focus or a knowlegeable friend give it a try today. - dedicate AT LEAST 20min to this today **here is a decent site http://www.sagerountree.com/sagetree/Podcast/Podcast.html also see youtube and itunes for more ideas Let me know if I can help ... in any case spend some time stretching today. Peter Glassford

Sample Day 3
0:30:00
recovery spin (easy) w. opening sprints

very easy spinning on bike include 4 x 8-12sec efforts to clear out the legs and get hr up and make sure race bike is ready to go. take extra time before/during/after workout to prepare mentally for tommorow and rest of week ... how will you feel at the line ? on the start ? or what workouts/goals will you pursue in next workouts ? ... experience the excitment before you get there and you will be more prepared !

Sample Day 4
1:00:00
*3 min hill test.

Before the WOrkout plan a 3min hill you can go hard on. Make sure the hill is safe and has lots of room for improvement.

If you do not have a 3min hill a safe 3min stretch of road or double track is fine. Many people have 30sec of flat before a 1-2 min hill and then 30sec of flat at top of hill.

WU: 10-20min include 3x30sec efforts at your goal pace for the 3 min test, ease into these and feel out the pace.

Main wo: Go into your hill interval and keep track of where you start / finish and any other data like max/avg hr .
-> ideally you can download this after.

CD: Spin home and practice front wheel-rear wheel lifts or 'bunny hops' at least 10 x on route.

Sample Day 5
0:30:00
Day Off w/stretch Yoga

MOVEMENT TIP YOGA is a great way to go through a focused stretching routine. If you have access to a class, dvd w/ endurance athlete focus or a knowlegeable friend give it a try today. - dedicate AT LEAST 20min to this today **here is a decent site http://www.sagerountree.com/sagetree/Podcast/Podcast.html also see youtube and itunes for more ideas Let me know if I can help ... in any case spend some time stretching today. Peter Glassford

Sample Day 6
1:00:00
- offroad TT test - pacing

** if outside/mtb not possible ride trainer for 20min to warmup then ride at 160bpm for 30min.
- Take a lap every 7.5 min to record HR/Watts/Speed/Distance for each quarter of the 30min effort. VERY Steady, just hold the hr by changing RPM/Wattage.



offroad tt pacing practice ... prefer mtb bikes
complete 20-30min warmup with choice coordination (one leg / fast pedal) ... on road
mainwo:
- complete 4 x 8 min offroad loops with mix of terrain/trail. Don't stop b/w but splits taken at each time thru 'startline'
- this should act as a test for the fall and again in spring so try to use trail accessible.
- we are going to watch for a) hr max/avg b) lap consistency c) average speed.
cd: on road to finish time with 1/2 of coordination completed in the warmup

Sample Day 7
0:30:00
Endurance Choose your activity

choice activity ... no intensity guideline but overall workout should rate as about a 7 out of 10

if on bike focus should be on skills/trying new things

have some fun, choice activity, mix activities ... take some breaks if you like

Sample Day 9
0:30:00
Core 1-2 sets

Core : Today we want to work to maintain balance in our body, so think about support/injury resistance/opposing cycling action.
Focus on fighting rotation and form.
I like bridges, planks, side planks, one leg Squat, band work on Glute Med, pushup/pullup/rows,
Focus on form. If you become tired, don't just do the exercises: stop, rest and then start again with good form.

A simple but effective circuit would look like
**30-60sec each***
Glute Bridge
Dead Bugs
Front Plank
Side Plank Right
Side Plank Left
Stepups Right
Stepups Left (slow/controlled)

Peter Glassford
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