40+ Masters Cross Country Mountain Bike Base Training Plan
Lynda WallenfelsAll plans by this Coach
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Our tried and tested LW Coaching 40+ Masters Cross Country Mountain Bike Base Training Plan has been updated with TrainingPeaks structured workouts to maximize both indoor and outdoor riding opportunities. The ultimate flexibility! You choose where to ride each day and keep it fresh. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.
Consistency – Strength – Power- Skills – Intensity - Recovery
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching masters Base training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete. Athletes “age” at different rates. This masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
Consistency: This the most important factor for a masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.
12 week periodized strength program: This masters base plan contains a 12 week periodized strength program. Aging is linked with loss of bone and muscle mass in sedentary adults over the age of 35 years but not in active athletes. Use it or lose it. Increasing muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for masters at race speeds. This season, train to be the athlete who can make up time in the technical areas.
Weekly intensity sessions: This plan contains weekly on the bike intensity sessions to increase threshold, increase testosterone release, maintain muscle mass and lower the likelihood of injury. Focus is on higher quality and less quantity. Weekly training plan hours range from 9 to 12 hours/week.
This plan is paced by power (watts), heart rate and perceived exertion. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
Visit our LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
After completing this 12 week training plan progress to the LW Coaching Masters 40+ Cross Country Mountain Bike, Build, Peak and Race plan or the Masters 40+ 100 miler Personal Record training plan or Masters 40+ 50 miler Personal Record training plan or Masters 40+ 3-5 day Stage race training plan or Masters 40+ 6-7 day Stage race training plan
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:52 hrs||3:00 hrs|
|2:44 hrs||1:00 hrs|
|0:30 hrs||0:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:52 hrs||3:00 hrs|
||2:44 hrs||1:00 hrs|
||0:30 hrs||0:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor