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40+ Masters Cross Country Mountain Bike Base Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Lynda Wallenfels

All plans by this Coach
4.69 (80)


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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

LW Coaching mountain bike training plan

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:52:00 03:00:00
Strength x4
02:45:00 01:00:00
Other x3
00:30:00 00:10:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
07:52:00 03:00:00
02:45:00 01:00:00
00:30:00 00:10:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our website and give our LW Coaching mountain bike training plan finder App a try to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See or contact

  • 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.

Refund Policy

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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