MTB DH / Amateur / Adult 18+ / Base
MTB DH / Amateur / Adult 18+ / Base
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Blueprint Athlete Development
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This Base Phase plan is designed for adult amateur Downhill riders (ages 18+) training 6–12 hours per week.
The program builds foundational fitness, strength, and bike handling consistency to prepare riders for higher-intensity phases.
Training includes structured aerobic rides, compound strength sessions, and technical drills targeting braking modulation, body positioning, and cornering control. Where bike parks are unavailable, shuttling or hike-a-bike sessions substitute for lift access.
Riders will practice session-based runs with focus on flow, accuracy, and fatigue management.
This phase lays the groundwork for anaerobic development and improved run precision in future blocks.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x5
|
00:22:00 | 00:15:00 |
|
MTB
x2
|
03:23:00 | 03:00:00 |
|
Bike
x2
|
03:14:00 | 04:05:00 |
|
X-Train
x1
|
01:14:00 | 03:00:00 |
|
Rowing
x1
|
00:17:00 | 00:30:00 |
|
Run
x1
|
00:27:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:22:00 | 00:15:00 | |
|
|
03:23:00 | 03:00:00 | |
|
|
03:14:00 | 04:05:00 | |
|
|
01:14:00 | 03:00:00 | |
|
|
00:17:00 | 00:30:00 | |
|
|
00:27:00 | 00:30:00 |
Training Load By Week
- 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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.