Beginner MTB

Average Weekly Training Hours 06:15
Training Load By Week
Average Weekly Training Hours 06:15
Training Load By Week

This 24 week training plan is designed for the rider competing in beginner class cross country mountain bike events. Prior to starting this plan you should have been riding 1-2 times per week recently and be comfortable riding your bike off road. The plan guides you through pedaling drills and mountain bike skills and progressively increases your fitness, peaking with a race in week 24.

Sample Day 2
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 3
0:30:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 4
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 6
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 7
1:30:00

On a soft surface, such as a grassy park, work on basic mountain bike skills (like observed trials course): track stand, hopping, jumping, slalom, clearing obstacles, etc.

Sample Day 9
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 10
0:45:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Andy Gibbs
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AG Coaching

Cycling (road, MTB, cyclocross) and multisport athletes.
Training programs include: Plans designed with Periodization. Periodic testing. Power training, Heart rate training. Strength training. Recovery techniques and methods. Feedback on your training, recovery, and racing. Trainingpeaks.com - personal online training log. Please email for plans and pricing.