MTB Winter 12 Weeks Masters

Average Weekly Training Hours 12:41
Training Load By Week
Average Weekly Training Hours 12:41
Training Load By Week



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MTB Winter 12 Weeks Masters is a 12 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 8:15-12:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 4:30-7:30 hours to training on your weekends.

This plan is part of our Mountain Bike Race Series plans for the cyclist who wants to do multiple MTB races and/or compete in a race series. MTB racing means you need to prepare your body for a lot of hard efforts, particularly at your VO2 Max, but at the same time build endurance. MTB races can be long and that endurance training will be a must. You need to get ready to go hard for at least three days in a row so this means you will be seeing a steady dose of two things, VO2Max Intervals and Block Training to help improve your overall fitness and stamina.

This plan will prepare you with the high intensity riding and the hard efforts required to not only complete, but compete in MTB races.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 2
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts today, take it easy and look at the scenery.

Sample Day 6
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 7
2:00:00
MTB Endurance Ride

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:30:00
ROAD ALT - Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal stroke. Enjoy the day!!
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Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 5 – 10 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).