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Mountain Bike Training Plans
Take your bike racing off-road and get a little dirty. Mountain bike racing not only offers lung searing climbs and white knuckle descents, but can also bring you to incredible scenery that can't be seen any other way.
Select one of the mountain biking training plans below from some of the best coaches in the world. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
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View all mountain biking training plans
click plan name for plan description
This is a 4-month (16-week) plan to bring a mountain biker from base training, through the build period, and into Mountain Bike specific race fitness. This program would work well for Cat.3 (Beginner) through Cat.1 (Expert) mountain bikers and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evualate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at http://burnhamcoaching.com/?page_id=218.
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evualate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at http://burnhamcoaching.com/?page_id=218.
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
This 12 week plan is designed to prepare you to confidently and comfortably finish a 50 mile distance mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
50 mile events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 50 mile distance event.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
50 mile events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 50 mile distance event.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Cat II - Sport Level Plan Mountain Bike weeks 1-8 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop and Hunter Allen 8 weeks $129.99
by Jeremiah Bishop and Hunter Allen 8 weeks $129.99
This is a great 8 week training plan designed for Mt. Bikers with 10-12 hours each week to train. This is the plan for a sport mountain biker or the rider that is ready to take their skills to the next level. You will need a heart rate monitor or power meter to get the best results from this plan. Drawing on the experience of coaching over 500 athletes, Hunter Allen brings his expert coaching knowledge to the plan and each workout is designed with success in mind. Jeremiah Bishop brings years and years of racing and training to this plan, along with key workouts that he has honed over the years to specific encouragement, you are getting two coaches for the price of one here!
Each day, you'll get specific workouts that will challenge you, motivate you and get you off the couch and out on the trails! It's time to get faster, stronger and enhance those mountain biking skills. At the end of this 8 Week plan, you'll be fitter and faster. Learn the power training secrets of the best in the business!
Cross Country In Season Race Program (Sport/Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
If you are a Cat 2 (Sport) mountain bike racer and want to gain fitness or get over a plateau during race season, then this program is for you!
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This is a year long training plan for the beginning Mt. Bike rider. This plan gives you 3-4 workouts per week and that allows you to choose based on your lifestyle. The workouts get harder throughout the year in order to take advantage of your improvements as you go! Skills drills, weight training and focused structure will give you more fitness than before. Loosely based on training zones, you use your 'feeling' for each workout. The 'feeling' of intensity is what we call RPE or rate of perceived exertion and is closely related to the amount of power you are producing. You can use your heart rate monitor or power meter as well, but if you don't have one of those, not to worry. Go for it and I know you'll really love this plan!
