XC/MARATHON MOUNTAIN BIKE: 9-Week Base-Prep Phase (1)

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

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. This plan can be done on its own before you do your own base program or can be used as PART 1 of my comprehensive 4-part program if you decide to progress with my full build up program. With improved technique, strength and a basic aerobic foundation you will be ready to tackle my phase 2: XC/Marathon MTB Base Plan.

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. Riding can easily be substituted with cross-training activities like running, rowing, hiking, XC skiing, snowshoeing, etc. 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. Also look for the complete 29-33 week MTB programs in their entirety in the TP store. Weekly hours range from 6-10+ hours with room for adjustments for more or fewer hours to fit your needs.

This plan is written as 9 weeks of training, however you can easily extend this plan for more weeks of transitional Base Prep training before embarking on your more concentrated Base Training phase as desired. I would highly recommend this to any newer endurance athlete and/or anyone that has more time (more weeks) before their next "A" race of the upcoming season.

Upon completion of this plan you will be ready for my more demanding Phase 2: XC/Marathon MTB Base plan that builds off this MTB Base Prep Plan, or you can jump into your own base building program.

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.

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

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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.

Cody Waite
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Sessions:6 Sport Performance

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.