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

Our 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 get back on the bike with some light, fun riding while focusing energy on strength development in the gym and 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 to follow. This plan can be done on its own before you do your own season 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. 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 (to find, search "Cody Waite" in TP store). Included with your training plan purchase is the ability to email us with questions as you follow our plan: info@sessions6.com Good luck and have fun! DETAILS: -Ability Level: Intermediate to Advanced (adjustable by overall volume and volume of intensity) -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 -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

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.