Masters XC Marathon MTB 3-Day Stage Race Training Plan (HR based)

• Complete 14-week Masters 3-day stage race plan
• Strength + Mobility + Nutrition integrated
• Threshold Heart Rate + RPE guided
• Includes structured training camp, taper, race week, and recovery week
• Downloadable Guides Included

✅ Who Is This Plan For

Masters age-group competitive XC marathon MTB athletes who ride consistently, handle blue to black XC terrain, and want a structured, Masters-appropriate build toward a 3-day stage race.

This plan fits athletes who can currently ride about 2-3 hours comfortably on mixed terrain and are ready to progress through a focused block training plan that includes climbing, endurance, race-specific efforts, and planned recovery.

✅ What This Plan Will Help You Achieve

A 3-day stage race requires durability, climbing strength, and the ability to repeat strong efforts on tired legs. This plan builds:

• Endurance and climbing capacity for long race days
• Sustainable threshold strength for extended climbs and tempo pressure
• Fatigue resistance for back-to-back days
• Race-specific pacing skills with controlled intensity work
• A taper that preserves sharpness while reducing fatigue

✅ How The Plan Works

A 14-week progression with clear load management:

• Weeks 1–4: Late base progression with endurance, form sprints, cruise intervals, and climbing volume
• Week 5: Deload plus LTHR test week
• Weeks 6–7: Build progression with climbing focus, sweet spot, and increasing long-ride demands
• Week 8: 3-day training camp block
• Week 9: Recovery plus LTHR test reset
• Weeks 10–11: Final overload block with VO2max, race-specific over-unders, and big endurance plus climbing
• Week 12: Taper entry with reduced volume and maintained intensity touchpoints
• Week 13: Race week (3 stages)
• Week 14: Post-race recovery week

Strength is integrated throughout the plan and adjusted appropriately around higher-load weeks and the training camp.

✅ Why This Plan Is Different

This plan respects Masters recovery while still delivering race-relevant fitness. The progression is deliberate, the overload weeks are clearly placed, and the taper is structured so athletes arrive fresh, not flat.

✅ What’s Included

🔥 Masters XC Marathon MTB 3-Day Stage Race Plan Guide
🔥 Masters XC MTB Progressive Strength and Mobility Training Plan
🔥 Simple Meals for Stronger Rides
🔥 Email support

Questions about this plan? Fire me an email now and let's chat.

Tammy Lee
GO FIT LIFE
Coaching since 1999
gofitlife.ca