This 6-Week, 6-day/week training program is sport-specifically designed to prepare athletes to complete the Colorado Grand Traverse Mountain Bike (MTB) Race. This is a point-to-point race from Aspen to Crested Butte, Colorado. In total, bikers travel 40 miles across the Elk Mountains with over 7,800′ of elevation gain. The course starts with a 3000′ ascent up Aspen Mountain before continuing deep into the Elk Mountains.
This plan is designed to be completed the 6 weeks directly before your Race. Week 6 in the plan is an unload/taper week so the plan can be completed directly before your event, which the plan has scheduled as the Sunday of Week 6.
This training program has 4 general objectives:
- Build mileage volume so you can complete and recover from a 40-mile MTB race.
- Increase bike-specific aerobic base and efficiency for longer distance rides
- Increase hill climbing strength and aerobic power
- Increase overall durability through total body and focused chassis integrity (functional core) strength training.
This training plan deploys multiple 8-mile bike assessments (flat road) and uses assessment performance and your average heart rate from the assessment for the follow-on aerobic base programming.
While this plan includes strength and core training, Its focus is on running speed and performance.
To begin this program, you must be able to complete a single, 15-mile ride, and ride xx total miles in a week.
This is Version 1 of this plan, built April 2023.
Below is the weekly volume in the plan:
1 41 including a long 15 mile MTB ride
2 42 including a long 20 mile MTB ride
3 52 including a long 25 mile MTB ride
4 63 including a long 30 mile MTB ride
5 67 including a long 40 mile MTB ride
6 28 including a long 15 mile MTB ride
Strength / Chassis Integrity
This training plan includes total body (lower/upper) and chassis integrity (functional core) strength programming to address strength imbalances, add work for non-biking days, and increase overall durability.
- Mon: Total Rest (except Week 1)
- Tue: Hill Repeats (most weeks)
- Wed: 5-15 Mile Mountain Bike Ride at Moderate Pace
- Thu: 5-10 Mile Road Ride at Easy Pace
- Frii: Gym-Based Strength & Chassis Integrity
- Sat: 15-40 Mile Mountain Bike Ride at Moderate Pace
- Sun: 5-10 Mile Easy Paced Road Ride for Weeks 1-2, 5 Mile Moderate-Paced MTB Ride for Weeks 3-5.
What is the Required Equipment?
- Stop Watch with repeating countdown timer (smartphone will work)
- Heart Rate Monitor which will calculate Average Heart Rate for an 8-Mile Bike Assessment
- Fully equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells
- Sandbag – 40# for women, 60# for men
- Foam Roller
How fit do you need to be able to begin this plan?
To begin this program, you must be able to complete a single, 35-mile ride, and ride 70 total miles in a week.
How Long do the Sessions Last?
1-4 hours. Longest days will be the Saturday long Mountain bike rides at a moderate pace. Friday Gym-based sessions are designed to last 50-60 minutes.
What if I miss a day?
If you miss a day, skip that session and move on to keep on the programming schedule. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
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.