MTB Stage Race Training Plan (12 Weeks) - 3-5 Days

Average Weekly Training Hours 11:56
Training Load By Week
Average Weekly Training Hours 11:56
Training Load By Week

This plan is designed for those that have a background in mountain biking and have completed several endurance mountain bike races, or have an extensive background in mountain bike racing. This plan assumes that you're comfortable with rides over 4 hours, and have a good endurance base from which to build. This 12 week plan is designed to push your fitness and allow you to be prepared to ride off road for multiple days at a time.

It combines the workouts necessary to push your top end speed as well as the volume needed to sustain a top end pace over a longer distance. Expect 5 days of riding, 1 strength day, and one off day. Long rides are on the weekends, with shorter interval and tempo rides being performed during the week. It's necessary to have access to a heart rate monitor to take full advantage of this training plan.

For more information please visit Thomas Endurance Coaching

Sample Day 2
1:00:00
Threshold Test - HR

Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down

Sample Day 3
1:00:00
4x4's

After a 15-20 min warm up in Z2 perform 4x4 minutes in Z4 with 2 minutes recovery in Z2 between sets.

Sample Day 4
1:30:00
1:30 Hour Ride

Ride in Zones 1/2 for 1:30.

Sample Day 5
0:30:00
Core Work

Do at least 30 minutes of core with focus on hips, low back, glutes, and hamstrings. This can be in the form of yoga, strength training, etc.

Sample Day 6
4:00:00
4 Hour Ride

Ride rolling terrain for 4 hours. Keep the effort below Z3.

Sample Day 7
2:00:00
2 Hour Ride

Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.

Sample Day 9
2:00:00
2 Hour Ride

Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.

Taylor Thomas
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Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.