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

Author

Cody Waite, Sessions:6 Sport Performance

All plans by this Coach

Length

9 Weeks

Typical Week

3 Strength, 5 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking intermediate advanced base period

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Summary

9-Week Base Prep Plan for XC/Marathon MTB - Re-Usable

S6

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.

Overview:

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.

REUSABLE: You can easily reuse this plan each year in the off-season or for additional "A" races within the same season as break between larger cycles of training.

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.

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Back to Plan Details

Sample Day 1

1:00:00
STRENGTH

Adaptation: 2x12-15 @ 40% 1RM.
Download attachment (upper right corner) for strength description.
Email us for complete exercises list and examples: cody@sessions6.com

Sample Day 2

1:00:00
AEROBIC RIDE

Easy to moderate paced ride over flat to rolling terrain. Keep HR under 80% of HRmax. 
Road, MTB or Trainer. 1-2 hours.

Sample Day 4

1:00:00
AEROBIC RIDE

Easy to moderate paced ride over flat to rolling terrain. Keep HR under 80% of HRmax.
Road, MTB or Trainer. 1-2 hours.

Sample Day 5

1:00:00
STRENGTH

Adaptation: 2x12-15 @ 40% 1RM.

Sample Day 6

1:30:00
FTP TEST

WARM-UP:
-20:00+ easy riding
-5:00 build to threshold power
-5:00 easy
MAIN SET:
-20:00 max effort time trial (avg. power - 5% = FTP)
WARM-DOWN:
-10:00+ easy riding

Sample Day 8

1:00:00
STRENGTH

Adaptation: 2x12-15 @ 50% 1RM.

Sample Day 9

1:00:00
AEROBIC RIDE

Easy to moderate paced ride over flat to rolling terrain. Keep HR under 80% of HRmax.
Road, MTB or Trainer. 1-2 hours.

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

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