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Return to Big MTB Rides or Races Training Plan

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Return to Big MTB Rides or Races Training Plan

Author

Peter Glassford

All plans by this Coach

Length

13 Weeks

Plan Description





About the Plan

This 3 month plan is for a range of athletes who would like to be ready to mountain bike in a few months but who are new to mountain biking or are coming back after injury, illness or time off.

Ideally you will have frequent access to trails, a bike park (or field/backyard) and an mountain bike that is suitable for climbs, descending and skill work. Road bike/cross bike is helpful but not required.

Strength work is easily done in the house with what you have but extra gear, including dumbells will help

Nutrition guidelines are provided

The plan is built into 3 phases:
- skill/routine building resist the urge to stack on volume, intensity or frequency too soon.
- volume building
- intensity building

The Plan culminates with a goal of an epic weekend in week #11 or #12 with big climbing in a 3-4 hr ride (or two!)
--

Downloads are included for some (BUT NOT ALL) bike workouts as some are better done more freely and without restrictions of a download.
-
You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.
--




Do you have an Irregular Schedule or Want a Custom Training Plan?

Consummate Athlete offers a 3 months Made For You Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account Learn about 3 Month Plans


Please feel free to Email Peter for more details

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Meditation, Yoga, Core, Swimming, Walking

Other00:30:00
Meditation, Yoga, Swimming, Core and Walking are all possible rejuvenation activities today
-
-Try 5-10 min of each or 30+ of any of the modes above as long as it is rejuvenating - no beat downs today! Playing with kids/dogs or friends accomplishes much of the below!
-
OAK app on IPHONE for medition guidance
-
LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
-
Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10 min. This should not be overly strenuous.
-
This is a knee/therapy focused routine - https://docs.google.com/document/d/1q7aNWLrSWdnPesGLqFSqhuXp_6HW0X5zOtH1ARErIMY/edit#
-
Walking
- Go for a walk. Try to mix up surfaces and terrain. Add a friend and/or some errands for bonus points.
-
Swimming - get in water and float. This need not be a workout but focused on relaxing. Work on gliding and floating or just walking in water.
Details
Tuesday

Bike HIIT - WinGate Intervals (DL 2)

Bike00:51:0063 TSSStructured Workout
*This workout is short and sweet. Focus on really hitting the 30 sec on , acceleration and aggression is key but don't get sloppy ... relaxed attack .
-
WU:
= 5 x 1 min 110-120 mod effort
OR
= 5 x 30 sec on / 60 sec off building to 120+rpm during 30 sec on (mod/hard effort)
-
main wo:
6 x 30 sec ON Really hard - no pacing, attack with good form and smooth breathing, use your cadence to accelerate


RECOVERY - Easy pedaling for 2 - 4 min off, take enough you are ready to really attack another. Don't rush it.
-
CD:Easy spinning , high rpm and skills
*can add time up to 60-90min but not required
Details
Wednesday

Your Core Routine - Commit to 10 min !

Strength00:10:00
Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM
Details
Thursday

Outside skills -or - Indoors - 3-4 x 8-10 min TEMPO + 2-5 min Core

Bike01:00:0059 TSSStructured Workout
If you can go outside and ride mtb focused on skills, repeating sections that are tricky or difficult that is the ideal workout for today.

-----------------------------------------------Today we use circuit training to boost our training stimulus by using additional muscles/movements. This also makes indoor trainer time much more tolerable!
-
WU: 10-60 min gradual build HR to 80% MHR
-
Main wo:
3-4 rounds of below
A) 10 min moderate bike - play with cadence and avoid hard effort.
B) 3-10 min core/strength/movement circuit
*Remove cycling shoes carefully / use exercises you are confident in
-
** USE STRENGTH YOU ARE VERY CONFIDENT IN AND NOT RISK INJURY**
-
Example Sets: (pick one or make your own)
A) 5 pullups / 10 pushups / 15 air squats
B) 10 pushups / 10 dumbell row / 10 plank w. shoulder tap / 10 split squats
c) 5 Ball Slams / 5 Air Squats / 5 Pushups
d) Crawling and Farmers Carries
e) Pushups and Kettle Bell Swings

CD: 2-10 min easy spinning
Details
Friday

Your Core Routine - Commit to 10 min !

Strength00:10:00
Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM
Details
Saturday

Hilly MTB up to 2.5hr - and/or - Tempo 3 x 15

Bike01:07:3072 TSSStructured Workout
This can be a route with longer hills on or off-road aiming for 30-60 min total time climbing moderate
-
WU:
-
3 x 30sec spinups holding max cadence for last 10sec w.2 -5 min recovery between easy
-
MAIN WO:
3 x 15 min MODERATE (5-7/10)
- HR target is 80-85 %MHR
- Power aim 80-90% FTP
- if can control cadence use 70-85rpm
- Recover 1-3 min Easy,
-
CD:
Then finish ride easy endurance @ 90+RPM - any skill work super .
Details
Sunday

Your Core Routine - Commit to 10 min !

Strength00:10:00
Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM
Details

flatter - steady endurance ride

Bike01:00:00
minimize coasting

steady effort 65-75% MHR

pick route wisely! Often good to ride to trails and back home to add some road/path miles
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:58:00 03:30:00
Strength x2
00:39:00 00:30:00
Other x1
00:02:00 00:30:00
Custom x1
00:28:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:58:00 03:30:00
Strength Strength
00:39:00 00:30:00
Other Other
00:02:00 00:30:00
Other Custom
00:28:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coaching ~

Consummate Athlete - Off Road Cycling Coaching

Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.

Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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