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Mountain Biking Preseason Training Plan


• 8 weeks, 5-6 days/week
• Designed to be first block of training completed early, before competition (if applicable)
• Contains session for the gym and saddle
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 8-week training program is designed for high level recreational and competitive mountain bikers. It is intended to be started as the first block of training in preparation for the season.

The program combines gym training and cycling to develop the necessary athletic attributes, technical skills, and durability needed for a long season of mountain biking.

The 8-week long plan includes 2 unload weeks, a 3-week hypertrophy and strength cycle, and two 3-week base-style cycling blocks.

Program Goals
1. Build protective “armor” for the season through hypertrophy.
2. Build strength and muscle recruitment for short, intense efforts:
3. Build eccentric strength, lactate buffering capabilities, and maximum effort mental fitness:
4. Begin to build your aerobic base:
5. Train sport-specific speed skills and tempo efforts:
6. Strengthen your core:

Program Overview:
WEEK 1 (SESSIONS 1-6): Hypertrophy and Base; 10 total hours of training
WEEK 2 (SESSIONS 7-12): Hypertrophy and Base; 10.5 total hours of training
WEEK 3 (SESSIONS 13-18): Hypertrophy and Tempo; 9 total hours of training
WEEK 4 (SESSIONS 19-24): Recovery/Unload week; Core and Base; 8 total hours of training
WEEK 5 (SESSIONS 25-30): Strength and Base; 11 total hours of training
WEEK 6 (SESSIONS 31-36): Strength and Base; 11.5 total hours of training
WEEK 7 (SESSIONS 37-42): Strength and Tempo; 10 total hours of training
WEEK 8 (SESSIONS 43-48): Recovery/Unload week; Core and Base; 9 total hours of training


Questions? Email

Required Equipment

A commercial gym should have the equipment required to complete this program. If you’re working out of a home gym then use the following list:
• 8/12 (female) and 12/16 kg (male) Kettle bells or  15/25# Dumbbells
• Barbell, bench, rack and weight plates
• Stationary bike or trainer (preset to a difficulty that will facilitate sprinting)

This program requires you, during some sessions, to move between cycling and lifting in as little time as possible. In these cases we’ve designed the circuits to be done with kettle bells or dumbbells so that you can move them to the stationary bike (or as close as reasonably possible) and transition quickly.

Sample Session


Obj: Strength, Short, Intense Effort

4 Rounds
5x Bench Press (increase weight
each round as follows: 45/45#,
50/55#, 55/65#, 60/75#)
5x Front Squat (increase weight each
round as follows: 45/45#, 50/55#,
55/65#, 65/75#)
10x Sit-ups
Instep Stretch

(1) Work up to 1RM Bench Press

(2) 6 Rounds
2x Bench Press @ 85% 1RM
Hip Flexor Stretch

(3) 6 Rounds
5x Front Squat - increase load each
round until 5x is hard but doable,
then immediately…
2x Jump Squats
Foam Roll Low Back

(4) 7 Rounds, every 60 sec.
5x Push-ups
5x Goblet Squats @ 12/16kg
Sprint for 15 seconds (cover as much
distance as possible)

(5) 3 Rounds
20/20 sec Standing Founder
10x Face Down Back Extension
20/20 sec Kneeling Founder
20 sec Superman Hold

Obj: Recovery
Dur: .5 hours

(1) Easy ride for .5 hour.

Obj: Eccentric Strength, Sprinting,Core

4 Rounds
10x Swings (12/16)
10x Goblet Squat (12/16)
10x Toes to Sky
60 sec light spin on stationary bike or trainer
Instep Stretch

(1) 3 Rounds
Full Leg Blaster
30 sec Sprint on Stationary bike/Trainer
60 sec rest

(2) 4 Rounds
Mini Leg Blaster
30 sec Sprint on Stationary bike/Trainer
60 sec rest

(3) 3 Rounds
6x Russian Triangle w/ 25# plate
45 sec Front Bridge
15x Sit-ups
60 sec Farmer’s Carry @ 12/16 kg

(4) 2 Rounds
Foam Roll:
30s Upper Back
30s Low Back
30s Inner/Outer Quad (L then R)
30s Calves (L then R)

Obj: Base/High RPM Pedaling
Dur: 1 Hour

(1) Spin at 95-100 RPM in Zone 1-2
for 1 hour

Obj: Base
Dur: 3 hours

(1) Ride Zone 1-2 for 3 hours.