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8 Week MTB Prep | Strength, Bike & Trail | Power Version | BFH Club

Browse More Plans

8 Week MTB Prep | Strength, Bike & Trail | Power Version | BFH Club

Author

Matt Miller

All plans by this Coach

Length

8 Weeks

Plan Description

This is an 8-week intermediate to competitive Enduro or XC MTB prep plan with 2 days in the gym and 2 specific bike sessions using a polarized approach, separated into two blocks. The gym sessions are highly dynamic, and this would suit a rider with some experience strength training. [If you lack experience strength training, repeat the first Home Training session instead of the planned workouts for the entirety of the training plan]. This plan has specific race prep sessions, such as our popular coasting v pedaling race session, which can be tailored to your specific event or goals (even XC and endurance). On-the-bike workouts are varied, and aim to stress the energy systems you need to improve aerobically and anaerobically.

This plan was modified specifically for the BFH Club to suit a range of riders. If you normally train 7-11 hours, you can opt for the sessions that say [OPTIONAL; ADVANCED]. If you normally ride less than 7 hours, complete the other workouts for the 8 weeks and build up to completing the advanced options, rather than overdoing it from the start.

When you finish this plan you will have a strong base of fitness to be ready for the trails. You can lead right in to a race block or continue building.

Needed for this plan: standard gym membership, smart trainer/power power meter, heart rate monitor/recording device (if training by HR, use Coggan HR Zones instead of power zones), free (or greater) TP membership.

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Training Plan Sample Week

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

REST

Rest
Planned recovery day. Take it easy, lay off the bike.
Details
Tuesday

TEST TIME TRIAL [Pre-training]

Mtb01:00:00
Welcome to the first day of your training plan! The first day is a test day to determine what your fitness is now and to offer you a benchmark for your future training cycles.

We will try to control this as much as we can so that we know we are comparing apples to apples. We'll make sure the lead in to test day is pretty similar, control the warmup, and it will be up to you to eat similar foods.
(PRO-HACK: write down what you ate in the post-ride comments after you upload your file)

In addition to helping you track your progress, testing will also help you to determine training zones as you start your program.

IF YOU HAVE A SMART TRAINER
Click on the option to do an FTP test and follow the protocol. The time trial portion is VERY hard, and the program will tell you your FTP so that you can set your zones and intensities for the following weeks of workouts.

IF YOU HAVE A POWER METER OR HEART RATE MONITOR:
Choose a gravel or road climb nearby that is easily repeatable and has no stops.

On the way to the climb, get in a 15-minute warmup as follows. RPE stands for Rating of Perceived Exertion, and the scale is from 1-10:
5min easy seated pedaling
10s acceleration with high cadence RPE~7
2min easy pedaling
15s acceleration with slightly higher RPE, high cadence
2 min standing pedaling with heavy gear @50rpm ~RPE 5
5s acceleration just below max
5min easy seated pedaling

Record start location and begin the test, shooting for a steady power at a maximal rate for 12-20 minutes. Record stop location, elapsed time, weather, perceived exertion, heart rate, bike and tires used.

IF TRAINING WITH HEART RATE,
Take average heart rate from test portion only. This is a good estimation of your lactate threshold heart rate. Zone will be as follows (derived from Andrew Coggan, PhD):
Zone 1: <68%
Zone 2: 69-83%
Zone 3: 84-94%
Zone 4: 95-105%
Zone 5: 106%+

(PRO HACK 2: Take the average heart rate from your climb and enter it as you threshold heart rate in your profile in Training Peaks. This will automatically set the range of heart rate for every workout in the rest of your plan.)
Details
Wednesday

MTB PhD Home Full-Body Circuit

Crosstrain00:30:00
See attached for MTB PhD Full-Body Circuit or link here:
https://www.youtube.com/watch?v=YWG61e-5h30&t

These are dynamic movements that can be done with only body weight. These are designed to get your muscles working in different directions.

These are 20 reps total for each movement, so 10 reps each side. Complete these in order for one set before recovering for a few minutes ahead of the next set. Aim for 3 sets.

Best done after 5 minutes easy aerobic activity (e.g. walking). Ensure a 5 minute+ easy cooldown.
Details
Thursday

Easy Ride [OPTIONAL; ADVANCED up to 90m +]

Mtb00:45:00
If you opt to ride today, keep the pace nice and low. The main benefit of riding today would be to keep the flow flow up and continue building your aerobic conditioning. Do not go hard. Stay in Z2 or below.

If it suits, today is a good day for an easy walk, elliptical or indoor ride - all options easy
Details
Friday

Full-Body Strength Fundamentals| Session A

Strength01:00:00
This is a fully dynamic strength routine for MTB PhD athletes. This fundamental session will be used from time to time and will keep you fit and moving dynamically.

Warmup using the attached activation routine.

Complete all sets of each exercise before moving to the next exercise. Rest for 90s between sets. Choose a weight that allows you to maintain a good form - it might take you a few weeks to get this dialed. Ensure that you have a spotter.

To Superset, complete all reps of the first exercise and move to the next with no break. Rest for 90s before the next set.

Exercises are:

Superset:
3 sets 12 Goblet Squats & 8 Pushups
Minimal rest when switching from squats to pushups.
https://youtu.be/MeIiIdhvXT4

Lat Pulldown or Pullups
8-8-8
https://youtu.be/CAwf7n6Luuc

Leg Press or Step Ups
10-10-10
https://youtu.be/8EMbB0tCn7Q

Walking Lunges
12-12-12
https://youtu.be/vni4lElTvsY

Shoulder Press with Dumbbells
8-8-8
https://youtu.be/M2rwvNhTOu0

Finisher: 3x25s Star Plank https://youtu.be/-9toG6869YY

Cooldown with 7-10 minutes of Zone 1 aerobic exercise
Details
Saturday

5x5 min @ 90% threshold with long recoveries

Mtb01:00:0064 TSSStructured Workout
Threshold efforts are a really good bang for your buck! They are not overly hard, which means you can do quite a few of them. But they are hard enough that they will definitely stress your system. Your ability to improve in this spectrum will allow you do more hard efforts when you get out on to the trail since you will recover faster between sprints.

This is just 5x5 minute efforts in your zone 4, with 4 minutes easy between each effort. Fantastic workout!

Get in a solid warmup on the trails on your way to a steady gravel or rail climb with no breaks. Start the climb at a steady 8/10 RPE pace, and slowly let your HR build up into your working zone. At the top of the climb, drop immediately into a descent with no breaks, and flow the descent to the bottom.

At the bottom of the trail, recover for 4 minutes by spinning easily before repeating.

It's OK if the climb is slightly longer or shorter - aim for around 25 total minutes of climbing in this zone today.
Details
Sunday

Easy Endurance Ride - Standing [ADVANCED]

Mtb01:35:0061 TSSStructured Workout
Easy ride on the trails or on the road in HR Z1-2. Try to spend the majority of the ride standing. The trick here is to avoid going too hard without being able to sit and spin much :)
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
03:37:00 03:00:00
Day Off x1
—— ——
X-Train x1
00:26:00 00:30:00
Strength x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Mtb MTB
03:37:00 03:00:00
Rest Day Off
—— ——
Crosstrain X-Train
00:26:00 00:30:00
Strength Strength
01:00:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr Matt Miller - MTB Performance Scientist & Trainer

MTB PhD

Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.

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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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