Intermediate MTB Early Season Prep Plan

Average Weekly Training Hours 10:00
Training Load By Week
Average Weekly Training Hours 10:00
Training Load By Week

This plan is geared at the mountain bike racer with 8.5-12 hours a week to train and wanting to sharpen your ability to handle the intensity of mountain bike racing across repeated hard efforts and improving lactate threshold. This plan assumes you've already established a good solid aerobic base. This plan builds upon the foundation you built during your base period by strengthening your anaerobic capacity so you can handle repeated difficult efforts, maintain the threshold work you've already done so you can have the endurance to be competitive late in the race, and continue in building some consistent top end strength so you can handle the off and on power demands of MTB racing. Much of the intervals are built into the weekdays to allow for flexibility to replace some of the endurance weekend rides with races if so desired. This plan will work with either power or heart rate or both. To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts in warm to hot weather conditions. For questions on this plan you can contact a TES Coach at info@thresholdendurance.com

Sample Day 2
1:30:00
1.5 hrs w/ 3x20 second Tabata Intervals

1.5 hrs w/ 3x20 second tabata intervals w/ 10 seconds rest between intervals. Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.

Sample Day 3
1:00:00
1 hr MTB Trail Ride w/ 6x standing start sprints w/ 1 minute rest

1 hr easy ride on the MTB w/ 6x standing start practice sprints w/ 1 minute rest between sprints. Make sure you get a good warm-up prior to starting the sprints. When you're ready to start your sprint efforts, find a 100-200 meter long hill or false flat that's grass or dirt. Come to a stop and unclip one foot. Perform the start like you would a start to a race, finding the pedal quickly and applying power thereafter. Intensity for each start should be low for the first four and medium for the last two. Spin around for about 1 minute then start the next sprint.

Sample Day 4
1:30:00
1.5 hrs zn.2 w/ 2x10min Tempo intervals w/ 4x15 second micro bursts

1.5 hrs @ zn.2 w/ 2x10min @ Zn.3 w/ 4x15 second micro bursts w/ 10 minutes recovery (zn.1-2) between intervals. Shoot to do 2 micro bursts during each interval, one halfway through each interval and one at the end of each interval. Shoot to be in the mid zn.3 area for the duration of the intervals (aside from the micro bursts which should be zn.4-5+).

Sample Day 5
1:00:00
1 hr recovery

1 hr easy spin (active recovery). If you feel real tired turn around and make it a day off.

Sample Day 6
1:30:00
1.5 hrs zn.2 w/ 3x5min race pace intervals or Race

1.5 hrs zn.2 w/ 3x5min race pace intervals w/ 10min recovery (zn.1-2) between intervals. One interval would consist of riding at race pace for ~5min on a non-technical section of trail. Choose a section that does not allow for much recovery, short bursts followed by short descents or steady segments are ideal. Using extended rock gardens or slower tech sections are less ideal but work great as a recovery segment (especially to challenge tech skills while recovering).

If racing today, forego prescribed workout and just race. Get a good warm up by getting to the race early and getting in a 20-30 min spin with 2-3 15 second sprints w/ 5 min recovery prior to your race.

If racing tomorrow, go for a shorter 1-1.5hr spin w/ 3-5 15 second warm up sprints w/ 5 minutes recovery between sprints.

Sample Day 7
2:00:00
2 hr zn.2

2 hr @ zn.2 Endurance Pace

If racing today, forego prescribed workout and just race. Get a good warm up by getting to the race early and getting in a 20-30 min spin with 2-3 15 second sprints w/ 5 min recovery prior to your race.

Sample Day 9
1:30:00
1.5 hrs w/ 2 sets of 3x20 second Tabata Intervals

1.5 hrs w/ 2 sets of 3x20 second tabata intervals w/ 10 seconds rest between intervals and 4 minutes rest between sets. Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.

T.E.S.
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Threshold Endurance Sports

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