8 Week Intermediate Training Plan for XC or Enduro Racers A. Start ANY day; Sunday Race

Have you been procrastinating? Did you promise yourself you'd start training for your major MTB event, but never did? Sure, you've still been riding a bit and having fun, but did that structure and those intervals ever materialize? If you answered yes to those questions, this plan is for you! First off, don't worry- riding is fun and that's why we do it. But racing MTB is also fun, and that's why we do it! However, racing is more fun when we are more fit- and 8 weeks of training can get you there. Your regular, casual riding has given you a bit of fitness, and this plan can help take you the rest of the way. Through some solid theory and proven practice, we gradually build you up over the first 4 weeks to a solid workload without crushing you or taking away the fun. Then, there's a solid 2 weeks to really push you, but then we cut right back and taper into your event! Along the way, we test your fitness, which is a valuable thing to understand as you go through training. Results from this baseline test will help you understand your body for years to come and also put into perspective the benefit of training! Before starting this plan it is expected that you have been doing moderate or difficult rides a few times per week for the last several weeks (~5 hours/week). If you haven't been riding much, please check out the other plans; you'll get more out of your training by choosing the appropriate plan. If you have any questions about the best plan for you, please email Mat at m.miller1@massey.ac.nz You don't need a power meter to do this training (though they are great!); really all you need is a bike and a stopwatch, though a heart rate monitor will be beneficial. This is for XC and Enduro MTB racers, with the major difference being how you complete your race simulation efforts. This is built into the plan! What are you waiting for?

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