40+ Masters Cross Country Mountain Bike Base Training Plan

Average Weekly Training Hours 11:16
Training Load By Week
Average Weekly Training Hours 11:16
Training Load By Week

Our tried and tested LW Coaching 40+ Masters Cross Country Mountain Bike Base Training Plan has been updated with TrainingPeaks structured workouts including daily power (watts), TSS and IF guidelines.

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. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. 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

Sample Day 1
1:00:00
Prep 1A

Focus: Adaptation to strength training.

Warm up with 5 mins of cardio activity. Then do 2 x 20 reps with 30 secs rest between sets. Use light weights. Never go to failure. Lift with good technique and at a comfortable speed.

- Squats
- Seated row
- Deadlift
- 10 minutes of core work (see https://lwcoaching.com/core-strength-for-mountain-bikers/ for core exercise suggestions)
- Hamstring curl
- Lat pull down to front
- Bench press
- 10 mins do core work or strengthen a personal weakness or complete personal rehab exercises.

Finish with 5 minutes of stretching.

Sample Day 2
1:30:00
86TSS
Power and HR Performance 20 min Field Test (structured)

Heart rate, Power and Performance Field Test.

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Sample Day 2
0:10:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 3
1:00:00
Prep 1B

Focus: Adaptation to strength training.

Warm up with 5 mins of cardio activity. Then do 2 x 20 reps with 30 secs rest between sets. Use very light weights or body weight only. Never go to failure. Lift with good technique and at a comfortable speed.

- Power clean (demo video here http://www.coreperformance.com/knowledge/movements/power-clean.html)
- Pushpress barbell (demo video here http://www.coreperformance.com/knowledge/movements/push-press-barbell.html)
- Glute bridge 1-leg (http://www.coreperformance.com/knowledge/movements/glute-bridge-one-leg.html)
- 10 minutes of core work
- Box blast 20 each leg (demo video here http://www.coreperformance.com/knowledge/movements/box-blast-continuous.html)
- Dumbbell 1 arm snatch 20 reps each side (see demo video here http://www.coreperformance.com/knowledge/movements/snatch-1-arm-dumbbell.html)
- Standing straight arm pull down.
- 10 mins do core work or strengthen a personal weakness or complete personal rehab exercises.

Finish with 5 minutes of stretching.

Sample Day 3
0:30:00
15.1TSS
Optional Recovery spin (structured)

Optional easy recovery spin on a mostly flat course in heart rate zone 1. If you are sleepy tired or time crunched miss this ride out. You can bike commute, do errands on your bike, warm up for strength work on a stationary bike, spin on rollers etc. Any pedaling time counts towards this session. The strength session today is higher priority than this ride. This is a low priority ride.

Sample Day 4
1:00:00
62.5TSS
L4: 3 x 6 (structured)

Warm up:
Gradually bring intensity up to power L3 or HR zone 3 over the first 20 mins then 5 mins easy spinning in power L1 or HRZ1

MS:
- 3 X 6 minutes in power L4 or building to heart rate zone 4 with 3 minute L1 or heart rate zone 1 recoveries between each.

Watch power carefully today and avoid any L5 creep no matter how easy it feels. Put 18 mins total of pedaling time in your L4 power bin today and zero minutes in your L5 power bin.

CD:
Finish ride time at an easy pace.

Sample Day 4
0:10:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Lynda Wallenfels
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LW Coaching

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

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com