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MTB: Pre-Season Cat 1Part 2 (Race Build), 8 week, ~10 hrs/week new 2020

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MTB: Pre-Season Cat 1Part 2 (Race Build), 8 week, ~10 hrs/week new 2020

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jeremiah Bishop

All plans by this Coach

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


This is the second installment of my mountain bike pre season training plan for intermediate to expert level. This will get you up to race shape but not peak form.

Workouts are specially designed to be possible to completed indoors with a smart trainer or traditional trainer and max out at 2 hrs.

Requirements 6-8 weeks of Base training with at least 1 hour a week at zone 3 (tss of 400-500)

To get the most out of every workout a power meter on your bike is helpful but not required but a heart rate monitor is needed at the least. A smart trainer for indoor trainer rides really helps you target specific zones and rpms to make those gains!

The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. Custom and fun bike workouts keep the training fresh, while building the important rock-solid foundation of fitness you'll need for a great season.

This training plan does not require but could benefit from having access to a gym. Yoga is not incorporated in this plan. If you practice yoga, substitute out the short core workouts for your existing practice is great.

Consultation and customization of this plan is available at additional cost.
Decades of personal experience from racing all over the World have come together to make a great training plan!

I hope you love it!

Jeremiah Bishop
2x USA National Champion
(coach@JeremiahBishop.com)

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Endurance: Cadence Drills

Bike01:10:0069 TSSStructured Workout
Details
Tuesday

Skills: Fore Aft Balance (Can be moved to any other day this week.)

Mtb01:30:00
This day is specific to off road riding: lower your seat use a dropper or a dirt jump bike is even better!
Get in some pump track time for 30 minutes. See if you can double up on a few whoops by focusing on balance over the rear wheel.
Practice wheelie drops and step ups of increasing size.
Your chest should touch the seat if you're moving well.
Finish with wheelies!
Details

Bishop Core

Other15 TSS
Core Stability and Control Exercises
Complete 2-3 sets of each:
1. Heel Taps
2. Quad Progression
3. Planks
4. Leg Lifts
5. Reverse Leg Lifts
6. Glute Medius: "Open Books" or Lateral Band Walking
(Click on paper clip icon for complete exercise descriptions.)
Details
Wednesday

LT/Force SpikedSub LT 3x15-8X40s NMP

Bike01:42:50159 TSSStructured Workout
10-minute warm-up: include cadence over 100 RPM, Zone 2 with four 10-second spin-ups and an 8-minute ramp to LT for the final 2 mins.
Follow this with four minutes Zone 1.
Main Workout: 3 x 15-minute efforts at cadence of 60-65 RPMs. Sprint hard from a stand still, then hold watts at the bottom of Zone 4 (LT-10 BPM), or whichever is lower. Heart rate should stabilize within 5 minutes and not creep up more than 5 BPM by the end or you're going too hard.
Rest in an easy gear for 5 minutes between each effort with a cadence around 90 BPM.
Throw down eight 1-minute force efforts; do these in a hard gear, HAMMER TIME! Space these efforts out by at least 2 minutes of Zone 2. Finish up with 20 minutes at Zone 3 if you want to add on.

Finish with five minutes easy spinning to cool-down.
Details

Plyometrics: Pre-Fatigue Broad Jump, Single Leg Stairs (Bishop Protocol)

Other00:15:0015 TSS
Do two to three sets of 6-8 Stair Broad Jumps as high as you can. Start with four, aim for five as you progress. Rest and stretch between for three minutes or more.
Single-leg stair jumps; two to three sets of 20 reps for each leg. Start with arms out; as you progress put your arms on your hips. You should bounce from one step to the next as fast as possible.
Rest three to five minutes between sets.
Details
Thursday

MTB Skills: Max Braking, Grass Slalom

Mtb01:30:0090 TSS
Get in a good technical skills ride.
Practice repeating a couple of hard-to-ride sections over and over until you perfect it.
On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles.
Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly.
Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex.
Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.
Details
Friday

Easy Stretch, Hot Tub or Off

Rest
No detail

Bishop Core

Other15 TSS
Core Stability and Control Exercises
Complete 2-3 sets of each:
1. Heel Taps
2. Quad Progression
3. Planks
4. Leg Lifts
5. Reverse Leg Lifts
6. Glute Medius: "Open Books" or Lateral Band Walking
(Click on paper clip icon for complete exercise descriptions.)
Details
Saturday

Test: CP 5/20 Pre-Fatigued

Bike01:25:00133 TSSStructured Workout
TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.
Details
Sunday

MTB Muscular Strength 3.8m /Sub LT/Tempo Medium

Mtb02:32:00178 TSSStructured Workout
Mountain bike ride with some random jumps out of the saddle to warm up.
In the middle get in 3. 12-15 m well spaced climbs at 55-65 cadence and sub LT power.
LT -10 bpm or 10% below LT power. The rest of the climb and other smaller climbs can be at zone 3 power.
Finish with some zone 3 trail time pushing tempo in single track, this is great speed practice and takes laser focus. 2. 10 min blocks

Finish with 6 short 40 second hills in a big gear max power! Smash it now and you'll be ready on game day!
Details

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:51:00 02:41:00
MTB x3
04:57:00 04:00:00
Other x1
00:13:00 00:15:00
Day Off x1
—— ——
Strength x1
00:12:00 00:30:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
04:51:00 02:41:00
Mtb MTB
04:57:00 04:00:00
Other Other
00:13:00 00:15:00
Rest Day Off
—— ——
Strength Strength
00:12:00 00:30:00
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jeremiah Bishop

Bishop Training

My style is fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

While I have coached World Tour road cyclists, mountain bike Olympians, and weekend warriors, my favorite is just helping folks that want to improve and get more from their riding.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your goals.

View all Training Plans by this Coach
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Refund Policy

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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