XC/MARATHON MOUNTAIN BIKE: 9-Week Base-Prep Phase (1)

Our 9 week Mountain Bike Base Prep plan is designed for XC and/or Marathon MTB racers coming off a short break from the completion of their previous season. After this short rest period, it's time to get back on the bike with some light, fun riding while focusing energy on strength development in the gym and aerobic fitness on the bike. This plan will help you make the most of your transitional 'off-season' time and prepare you for more concentrated base training to follow. This plan can be done on its own before you do your own season base program or can be used as PART 1 of my comprehensive 4-part program if you decide to progress with my full build up program. The first three weeks of the program eases you into a weight training program (a 12-page detailed document is included via email), followed by 5 weeks of a 3 days per week strength building program. Riding throughout this phase is intended to be fun and aerobic in nature to allow for proper strength gains while saving the structured riding for the next phase. Riding can easily be substituted with cross-training activities like running, rowing, hiking, XC skiing, snowshoeing, etc. The 9th week of the program is a recovery week to absorb the strength gains and provide recovery for the next phase of training found in our PART 2: 12-week MTB Base Phase training plan. Also look for the complete 29-33 week MTB programs in their entirety in the TP store (to find, search "Cody Waite" in TP store). Included with your training plan purchase is the ability to email us with questions as you follow our plan: info@sessions6.com Good luck and have fun! DETAILS: -Ability Level: Intermediate to Advanced (adjustable by overall volume and volume of intensity) -Number of Weeks: 8 training + 1 recovery/test (you can increase the number weeks for more strength work as desired) -Training Days per Week: 4-6 -Training Hours per Week: 6-8+ (depending on your preference of riding/aerobic volume) -Equipment Needed: gym membership or strength equipment at home, HRM, power meter preferred

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