12 week Pre- Comp MTB

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
Training Load By Week

This 12 week plan is for the mountain bike athlete who is familiar with the 90 km distance and has set a goal to finish the next one in a personal record time – go faster than you have before. You must have competed in at least one 90 km race prior to starting this plan and have been riding 5-6 times per week recently. This is an intensive plan designed to push the envelope of your performance. You should be confident riding fast on dirt roads and single track and racing in close proximity to other riders. This plan is paced by heart rate Zones, cadence and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan are based on heart rate pacing instructions. Contact Marbella Cycle Centre Coaching via TP or via email hugo@marbellacyclecenter.com to ask any training plan questions. Please like or Facebook page www.facebook.com/ucicoachspain in which you can learn new workouts and see what events our coaches and athletes have been racing.

Sample Day 1
1:30:00
Easy Ride

Flat road ride in Zone 1-2
 to rolling course
 minimal Zone 3+

Sample Day 2
1:30:00
Seated Hills

Rolling course Stay seated on hills
 Zones 1-3
or race

Sample Day 3
1:45:00
Endurance

Road Bike Zones 1-3 Rolling course
1:45

Sample Day 4
1:45:00
Strength

Warm-up 10-15 3-4 Sets:10min Big gear, 10min easy spin
Zone 3+

Sample Day 6
2:30:00
Endurance

Long Ride 
Keep Zone 3-Zone 5 to short intervals

Sample Day 7
2:30:00
Strength

During your ride 3-4 Sets:10min Big gear
 10min Easy spin

Sample Day 8
1:30:00
Easy Ride

Flat road ride in Zone 1-2
 to rolling course
 minimal Zone 3+