Mountain Bike Pre-Season Training Plan
$69.00
- 7 weeks, 6 days/week training plan to prepare athletes for mountain bike season or trip
- Trains bike-specific leg strength, pedaling power, and speed over ground
- Includes multiple power/threshold assessments and follow on progressions
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This 7-Week, 6 day/week training program is sport-specifically designed to prepare athletes for an upcoming mountain bike season or trip.
This training program has 3 general objectives:
- Increase Pedaling power and speed over ground
- Increase bike-specific leg strength, core strength, and upper body strength
- Increase volume biking fitness and recovery
This training plan deploys multiple power/threshold assessments and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming pedaling fitness and each individual athlete.
This is Version 2 of this plan, built January 2021.
Functional Threshold Power Assessment and Power-based Programming
This 7-week training deploys multiple 30-minute, Functional Threshold Power (FTP) assessments using your stationary spin cycle, bike trainer, or on-bike power meter. Follow-on 10-minute threshold efforts are based on your most recent FTP assessment. You’ll complete a 30-minute FTP assessment four times during this training cycle – Weeks 1, 2, 4 and 7. The plan uses your most recent FTP assessment result to dictate pacing for threshold intervals and longer aerobic base/recovery and moderate-pace rides.
No power meter on your machine/bike? You can still complete this training plan using rate of perceived exertion.
Strength Work
This training plan includes focused, biking-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength on Tuesdays each week.
WEEKLY SCHEDULE
- Mon: FTP Assessment or Threshold Intervals
- Tue: Strength Training
- Wed: Aerobic Base / Recovery Spin/Ride (45-90 min)
- Thu: Threshold Intervals
- Fri: Total Rest
- Sat: Moderate Pace Spin/Ride (45-120 Minute)
- Sun: Moderate Pace Spin/Ride (60-120 Minute)
REQUIRED EQUIPMENT
- Spin Bike with power display, Indoor Bike Trainer with power meter/display or Mountain or Road Bike with a power meter (ideally)**
- Pair of 15# Dumbbells (women) or 25# Dumbbells (men)
- Foam Roller
** A power display/meter is not required to complete this training plan, but is highly recommended to maximize the training effect.
COMMON QUESTIONS
How Long do the Sessions Last?
60-120 minutes. Longest days will be the moderate-pace rides on Saturday and Sunday.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Spin Bike with power display, Indoor Bike Trainer with power meter/display or Mountain or Road Bike with a power meter (ideally)**
- Pair of 15# Dumbbells (women) or 25# Dumbbells (men)
- Foam Roller
** A power display/meter is not required to complete this training plan, but is highly recommended to maximize the training effect.
Sample Training
Below is the First Week from this Training Plan:
SESSION 1
MONDAY
Obj: Functional Threshold Power (FTP) Assessment #1
Warm Up:
5 minute spin of increasing difficulty, right into ....
Training:
(1) 30 minute max effort for total power.
Record final power output and calculate average power. This average power is your "Functional Threshold Power" or FTP.
RECORD RESULTS
Comments:
Don't start the 30 minute max effort from a dead stop. Use a running start and start the clock already working hard.
For example, if your using an Echelon Bike ... Start the time trial right at 5 minutes and stop at 35 minutes.
Calculating your total power can be a little tricky ... as you can't count the output you produced during the warm up ... so make note of it when you start the 30 min effort as you'll need to subtract this warm up effort from the total output at the end of 30 minutes.
The machine your own will likely keep calculating after you finish the trial, so you'll need to make note of the final output.
The Echelon bike measures total output in Kilojoules (kj). Go HERE to convert it. You have to take your total kj (total minus the warm up output) and divide by 30 to get kj/minute. The calculator spits out your average power output for the 30 minute effort. No Power Meter? Follow the warm up protocol and pedal as hard/fast as possible for 30 minutes.
(2) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
Frog Stretch
******************************
SESSION 2
TUESDAY
Obj: Strength
Warm Up:
4 Rounds
10x Squats
5x Push Ups
5x Walking Lunge
10x Sit Ups
Instep Stretch
Training:
(1) 8 Rounds
Mini Leg Blaster
4x Scotty Bobs @ 15/25#
Rest 30 Seconds
(2) 15 Minute Grind …
5x Dumbbell Squat Thrust @ 15/25#
15/15x Standing Founder
10x Slasher @ 15/25#
10x Face Down Back Extension
“Grind” = work steadily, not frantically, through the circuit
(3) 4 Rounds (2 minutes total)
20 Second Calf Raise
10 Seconds Rest
(4) Foam Roll Legs, Low Back
******************************
SESSION 3
WEDNESDAY
Obj: Aerobic Base/Recovery
Warm Up:
5 minute row/spin of increasing difficulty, right into ....
Training:
(1) 45 Minute spin/ride at your "Easy Power" pace.
To get your "Easy Power" pace - take your FTP and multiply by .75. So, if your FTP from Monday's assessment (SESSION 1) was 182 Watts, 182 x .75 = 136.5 or 137 (round up). Today, spin/ride 45 minute efforts at 136 watts, + or - 3 watts (134-140). No power meter? Spin/ride 45 minutes at an "Easy" pace. "Easy" = you can speak in full sentences while spinning/riding.
******************************
SESSION 4
THURSDAY
Obj: Threshold Intervals
Warm up:
5 minute row/spin of increasing difficulty, right into ....
Training:
(1) 3 Rounds
10 minute threshold effort at your "Interval Power" pace.
Spin easy for 5 minutes between efforts
To get your "Interval Power" pace - take your FTP and multiply by 1.2. So, if your FTP from Monday's assessment (SESSION 1) was 182 Watts, 182 x 1.2 = 218.4 or 219 (round down). Today, row/spin your 10 minute efforts at 218 watts, + or - 3 watts (215-221).
No power meter? Do this:
3 Rounds
Spin/Ride 10 minutes at your Threshold Pace - as fast as possible
Spin/Pedal easy for 5 minutes between efforts.
(2) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
Frog Stretch
******************************
SESSION 5
FRIDAY
TOTAL REST
******************************
SESSION 6
SATURDAY
Obj: Moderate Power Spin/Ride
Warm Up:
5 minute spin of increasing difficulty, right into ....
Training:
(1) 45 Minute spin/ride at your "Moderate Power" pace.
To get you're "moderate power" take Monday's FTP (SESSION 1) result and multiply by .9. So, if your FTP from Monday's assessment was 182 watts, 182 x .9 = 163.8 or 164 (round up). Today, row/spin for 45 minutes at 164 watts, + or - 3 watts (161-167 watts). No power meter? Spin/ride 45 minutes at an "Moderate" pace. "Moderate" = comfortable but not easy.
(2) Foam Roll Legs, Low Back
******************************
SESSION 7
SUNDAY
Obj: Moderate Power Spin/Ride
Warm Up:
5 minute spin of increasing difficulty, right into ....
Training:
(1) 60 Minute spin/ride at your "Moderate Power" pace.
To get you're "moderate power" take Monday's FTP (SESSION 1) result and multiply by .9. So, if your FTP from Monday's assessment was 182 watts, 182 x .9 = 163.8 or 164 (round up).
Today, row/spin for 45 minutes at 164 watts, + or - 3 watts (161-167 watts). No power meter? Spin/ride 60 minutes at an "Moderate" pace. "Moderate" = comfortable but not easy.
(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
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