MTB Stage Race Training Plan (16 Weeks) - 3-5 Days

Average Weekly Training Hours 11:21
Training Load By Week
Average Weekly Training Hours 11:21
Training Load By Week

This plan is designed for those that have a background in mountain biking and have completed several endurance mountain bike races, or have an extensive background in mountain bike racing. This plan assumes that you're comfortable with rides over 4 hours, and have a good endurance base from which to build. This 16 week plan is designed to push your fitness and prepare you to ride off road for multiple days at a time.

It starts with a 4 week block of training primarily focused on building endurance to insure you're able to handle the increased training volume. Then it combines the workouts necessary to push your top end speed as well as the volume needed to sustain a top end pace over a longer distance. Expect 5 days of riding, 1 strength day, and one off day. Long rides are on the weekends, with shorter interval and tempo rides being performed during the week. Access to a heart rate monitor or power meter are necessary to take full advantage of this training plan.

For more information please visit Thomas Endurance Coaching

Sample Day 2
1:00:00
Threshold Test - HR

Threshold test to establish heart rate training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Choose either the heart rate test or the power test depending on how you'd like to train and the equipment you have.

Sample Day 2
1:00:00
Threshold Test - Power

This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. We will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute.
5.) Remainder of ride easy.

Sample Day 3
1:00:00
1 hr. Z2 Ride

Perform a low intensity (Zone 2) 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.

Sample Day 4
0:30:00
Strength-Upper Body

Pushup: 3x10
Burpee: 3x8
Plank: 3x45 seconds 
Jump Ups: 3x8
Crunches: 3x15
Inchworm Pushups: 3x8
Russian Twist: 8 each side

Sample Day 5
1:00:00
10-10

WU: 15 minutes in Z1/2 Main Set: 10 minutes in Z3, recover in Z1/2 for 10 minutes and then perform 10 minutes in Z4. CD: Remainder in Z2.

Sample Day 6
2:00:00
2 Hour Ride

Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable. Stay below Zone 3 for the duration.

Sample Day 7
2:00:00
2 Hour Ride

Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable. Stay below Zone 3 for the duration.

Taylor Thomas
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Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.