Masters XC Marathon MTB 3-Day Stage Race Plan + Strength & Mobility Training
Masters XC Marathon MTB 3-Day Stage Race Plan + Strength & Mobility Training
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This Masters XC Marathon MTB 3-Day Stage Race Plan is demanding and best suited for intermediate to competitive masters mountain bikers.
The plan focuses on developing endurance, stamina, strength and climbing fitness for competitive racing, not necessarily for the podium, but definitely against oneself.
Each week the volume of training increases as well as total elevation. The plan peaks at 13.5 training hours and is 14 weeks long with the final week being a race recovery week (bonus). The plan changes from week to week and there is a fair amount of training variety within the plan. FTP tests are included but optional.
A detailed progressive strength training plan is included in this plan for two days per week. I have also included mobility exercises for major joints and an effective and enjoyable active recovery routine.
A race training guide and 20 high-protein post-workout snack recipes made are also included. Nutrition is EVERYTHING!!!
The plan is designed using Threshold Heart Rate so the athlete should make sure their metrics are correct under their personal settings. Using THR also means this plan is reusable. As your THR increases the values in the personal settings can be adjusted.
It does include testing to dial in personal metrics for heart rate zones. No power meter is required but if you are using one, there is information in the description of most workouts to help guide you.
Overall, the goal of this plan is to help the athlete complete a 3-day XC MTB marathon stage race with a strong finish.
Email support is included for the duration of the entire plan.
Just to let you know, I have personally completed several cycling stage racing ranging from 2 days to 7 days. I know what it feels like and I understand what it takes to finish strong.
If you are not sure if this plan will support your performance goals, please email me.
tammy@gofitlife.ca
Happy training!
Coach Tammy Lee
TrainingPeaks Level 1
PMBIA Mountain Bike Instructor
Masters XC MTB Endurance Athlete
canfitpro Personal Training Specialist
25+ years coaching experience
Visit me: gofitlife.ca
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
MTB
x3
|
05:32:00 | 04:00:00 |
|
Strength
x2
|
00:47:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
|
Bike
x1
|
00:17:00 | 01:00:00 |
|
Other
x1
|
00:39:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:32:00 | 04:00:00 | |
|
|
00:47:00 | 00:30:00 | |
|
|
—— | —— | |
|
|
00:17:00 | 01:00:00 | |
|
|
00:39:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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