This is an 8-week intermediate to competitive Enduro or XC MTB prep plan with 2 days in the gym and 2 specific bike sessions using a polarized approach, separated into two blocks. The gym sessions are highly dynamic, and this would suit a rider with some experience strength training. [If you lack experience strength training, repeat the first Home Training session instead of the planned workouts for the entirety of the training plan]. This plan has specific race prep sessions, such as our popular coasting v pedaling race session, which can be tailored to your specific event or goals (even XC and endurance). On-the-bike workouts are varied, and aim to stress the energy systems you need to improve aerobically and anaerobically.
This plan was modified specifically for the BFH Club to suit a range of riders. If you normally train 7-11 hours, you can opt for the sessions that say [OPTIONAL; ADVANCED]. If you normally ride less than 7 hours, complete the other workouts for the 8 weeks and build up to completing the advanced options, rather than overdoing it from the start.
When you finish this plan you will have a strong base of fitness to be ready for the trails. You can lead right in to a race block or continue building.
Needed for this plan: standard gym membership, smart trainer/power power meter, heart rate monitor/recording device (if training by HR, use Coggan HR Zones instead of power zones), free (or greater) TP membership.
Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.