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Endurance Mountain Bike Race (60 miles) - 8 Week Training Plan

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Endurance Mountain Bike Race (60 miles) - 8 Week Training Plan

Author

Melissa Ross

All plans by this Coach

Length

8 Weeks

Plan Description

This 8-week plan will prepare you for a 60 mile mountain bike race with challenging terrain. The plan starts out with a field test so you can determine your heart rate or power training zones. If you have a busy work schedule, the intervals can be done on your road or mountain bike. On the weekends, hit the trails for a gradual build each weekend.

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Training Plan Sample Week

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

Muscle Tension Intervals 3x6

Mtb01:00:00
Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.

Warm up for 20 minutes, then do:

3x6 minutes ON in your big gear (keep rpms between 40-60)

Take 6 minutes between each effort to spin easy.


Cool Down by spinning at an easy to moderate effort after your interval.
Details
Tuesday

Moderate Mountain Bike Ride

Mtb01:00:00
Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.
Details
Wednesday

Zone 6: Anaerobic Intervals 5 x 30

Bike01:00:00
Warm up for 20 minutes, then do:
5 x 30 sec on (FULL GAS) 1 min off

Spend the remainder of the ride time by riding at an easy to moderate effort.

*FULL GAS: Everything you have to give sprinting effort. Be sure to pace yourself.
Details
Thursday

Moderate Mountain Bike Ride

Mtb01:00:00
Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.
Details
Friday

Day Off: Recovery

Rest
Take the day to recover! Spend some time for stretching, working on your core, foam rolling, yoga, or get a massage! Recovery is an essential part of training!
Details
Saturday

Field Test - 20 minutes

Bike01:30:00
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determining training zones:

Warm up for 30+ minutes before you start your field test.

Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season. Your goal is to put out the hardest effort you can for 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!

After your effort, spend the remainder of the time spinning at an easy to moderate effort to cool down.
Details
Sunday

Endurance Mountain Bike Ride

Mtb02:30:00
Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.
Details

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
06:41:00 05:00:00
Bike x2
01:34:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Mtb MTB
06:41:00 05:00:00
Bike Bike
01:34:00 01:30:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Melissa Ross

Killer Coach

Our moto is “What doesn’t Kill you, makes you stronger.” -Niche

Whether you are a beginner mountain biker, training for the local road season, your first Ironman, or tackling 24 hour endurance events, we can help you tackle your goals! No matter your challenge or busy schedule, we will customize a plan to fit around your lifestyle and maximize your results!

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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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