This comprehensive 22-week base program is comprised of a 12-week base period and 10-week build and taper leading up to race day. This program is power-based but can also be used with RPE. The program requires 8.5-12.5 h per week and is intended for advanced women and men athletes, including those competitive for overall or age group (masters) categories.

The program can be performed Tues-Sun with Mon as the established rest day, or Mon- Sat/ with Sunday as the regular rest day. With Big Frog 65 MTB Race’s mid- to late-April date, this plan should be initiated in mid-November. The plan includes a twice-weekly, MTB-specific, periodized resistance training program. It also incorporates indoor heat training to prepare you for spring race temperatures and as a performance enhancement tool. Finally, fueling and hydration guidance is provided.

Most weeks include two harder sessions which are often scheduled on Monday and Thursday; it is permissible to adjust the days these workouts are performed as long as they are at least 48 h apart (e.g., Monday and Wednesday, or Tuesday and Thursday). It’s best to avoid performing a harder workout the day before a long weekend ride (e.g., Friday workout before a Saturday long ride).

The 12-week base targets endurance, neuromuscular work (high torque), and sweetspot and threshold power (FTP) on the bike. The resistance training program is comprised of an 8-week block of general preparation (sets of 10 and 8 reps/set) followed by a 4-week block of maximal strength.

The 8-week build targets VO2max, anaerobic capacity, and durability of tempo/sweetspot/threshold power on the bike. The resistance training program is comprised of a 4-week block of maximal strength followed by a 4-week block of power (high velocity with moderate loads).

Sessions that are not specified to be completed on the MTB can be ridden indoors, on road, gravel, or the MTB. Sessions include instructions and educational notes to help you understand the purpose of specific workouts and how to make adjustments as necessary.

I use Andy Coggan’s classic 7-level power schema and Borg’s CR 10 rating of perceived exertion (RPE) chart.

https://www.trainingpeaks.com/blog/power-training-levels/

Big Frog 65 is a race of two halves. The first 28 miles are largely flowy singletrack with a mix of climbing, descending, and some technical sections. The next 33 miles are almost exclusively forest service roads in a lollipop layout with long climbs and descents; thus, being comfortable with extended climbing on your MTB is critical. The course finishes with a few miles of singletrack fun.

Ideally, you will have access to geographic variability similar to the race course (e.g., short climbs, long climbs, technical terrain and descents) and be able to incorporate that into your training, especially on the mountain bike.

Athletes who buy my plans are welcome to email me with questions (kirk.english1@gmail.com); I’m happy to help you use the program to maximal individual effect!