Master's (45+) MTB Race Training Plan - 10 Week Base

Average Weekly Training Hours 09:36
Training Load By Week
Average Weekly Training Hours 09:36
Training Load By Week

This plan is recommended for Masters age group racers. Ideally you would have both a road and mountain bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-11 hours of training, with recovery weeks around 7 hours of training.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts.

This plan will take a Masters Cross-Country Racer through their base training. Most weekday workouts are around 1-1.5hrs.

After a prep week the plan starts the 9 week base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
1:30:00
Transition Weights

Transition Weights

Sample Day 2
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 3
1:00:00
EM - Endurance Miles

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 4
1:00:00
Single Leg Drills

These intervals are to be done on an indoor trainer. Place the non-riding leg on a stool or chair and ride with one leg for the interval length. Work on efficient pedaling and control. Then switch sides.

Sample Day 6
1:30:00
Transition Weights

Transition Weights

Sample Day 6
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 7
2:00:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.