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.
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.
- 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)
- 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.
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: firstname.lastname@example.org
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.