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v2.0 - XC/MARATHON MOUNTAIN BIKE: 9-Week Base-Prep Plan (Phase 1 of 4) - Reusable

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v2.0 - XC/MARATHON MOUNTAIN BIKE: 9-Week Base-Prep Plan (Phase 1 of 4) - Reusable


Cody Waite, Sessions:6 Sport Performance

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9 Weeks

Plan Description

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  • Waite Endurance v4.0 Training Plans, Available from Training Peaks

  • Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

    The Base Prep is phase 1 of your training program, emphasizing improvements in technique, general strength, and the beginnings of aerobic base building. Your best race season STARTS HERE!

    My 9 week Mountain Bike Base Prep plan is designed for XC and/or Marathon MTB racers coming off a short break from the completion of their previous season. After this short rest period, it's time to focus on strength development in the gym and basic aerobic fitness on the bike. This plan will help you make the most of your transitional 'off-season' time and prepare you for more concentrated base training in the 'pre-season' part of your training year.


    BASE PREP PHASE: The first three weeks of the program eases you into a weight training program (a 12-page detailed document is included via email), followed by 5 weeks of a 3 days per week strength building program. Riding throughout this phase is intended to be fun and aerobic in nature to allow for proper strength gains while saving the structured riding for the next phase.
    The 9th week of the program is a recovery week to absorb the strength gains and provide recovery for the next phase of training found in our PART 2: 12-week MTB Base Phase training plan. Weekly hours range from 6-10+ hours with room for adjustments for more or fewer hours to fit your needs.

    Plan Details:

    • Ability Level: Beginner to Advanced (adjustable by overall volume)

    • Number of Weeks: 8 training + 1 recovery/test (you can increase the number weeks for more strength work as desired)

    • Training Days per Week: 4-6 (adjustable to your goals)

    • Training Hours per Week: 6-8+ (depending on your preference of riding/aerobic volume)

    • Equipment Needed: gym membership or strength equipment at home, HRM, power meter preferred

    • INCLUDES: detailed strength training program; and bike technique drills.

    More Plans in this Series:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:05:00 04:00:00
Strength x3
02:33:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:05:00 04:00:00
02:33:00 01:00:00
Day Off
—— ——

Training Load By Week

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

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