Training Plan Example

Mountain biking is a thrilling and demanding sport that requires a combination of endurance, power, technical skill, and mental toughness. Achieving success in mountain biking necessitates a well-organized and methodical training program that targets the precise demands of the sport.  For athletes aiming to perform at their peak during a particular event, a training plan based on block periodization can be an effective way to structure their training throughout the year. 

Block periodization involves dividing the training year into distinct phases, each with a specific focus on building different aspects of fitness and skill. By breaking down the training into distinct phases, athletes can prioritize their training objectives and progressively improve their fitness and skills over time, resulting in peak performance at the target event. 

In this article, I'll provide an example of a mountain bike training plan based on block periodization for an athlete whose objective is to perform at their best in July. This plan will include the goals of the workouts and training sessions for each phase, as well as an example of a weekly schedule with designated rest days. By following a well-structured training plan, athletes can improve their performance and achieve their goals in mountain biking.

Throughout this article, we'll be following the journey of a hypothetical mountain biker named Dar, who wants to compete in a significant race in July 2024. Dar is an experienced rider who has been racing for several years, but has never reached his full potential due to a lack of structured training.

With the help of his coach, Dar has decided to implement a training plan to help him achieve his goal of peaking in July 2024. The plan is broken down into four phases, each with a specific focus on building different aspects of fitness and skill. By following the structured training plan, Dar will be able to build his fitness and skills gradually and systematically over the course of a year. With dedication and hard work, he'll be able to achieve his goal of performing at his best on race day.

In the first phase, the focus will be on building a strong foundation of endurance and aerobic fitness. Dar will be doing long, steady rides at a low intensity, along with some shorter interval sessions to develop his cardiovascular system. He'll also be incorporating two strength training sessions per week, with a focus on building a foundation of strength and stability.

Phase 1: General Preparation (October 2023 - December 2023)

• Focus on building a strong aerobic base through long, steady rides, with some short sprints to build strength.

• Include some endurance-focused strength training to improve power output and prevent injury.

• Total training volume: 8-12 hours per week.

Weekly schedule:

Sunday: Rest day

Monday: 1.5-hour endurance ride (focus on building aerobic base)

Tuesday: 1-hour strength training session (focus on muscular endurance and stability) + 30-minute recovery ride (focus on active recovery)

Wednesday: 2-hour endurance ride with sprints (focus on building strength and power)

Thursday: 1-hour strength training session (focus on lower body power) + 30-minute recovery ride (focus on active recovery)

Friday: Rest day

Saturday: 3-4 hour endurance ride (focus on building aerobic endurance and endurance strength)

As Dar progresses into the second phase of his training, the focus will shift towards building power and improving his lactate threshold. Lactate threshold is the intensity at which the body produces more lactate than it can clear. He'll be doing more high-intensity interval training (HIIT) sessions, as well as tempo rides. In addition to his current strength training sessions, he will also perform plyometric exercises to enhance  his explosive power on the bike. 

Phase 2: Specific Preparation (January 2024 - March 2024)

• Focus on developing technical skills and anaerobic capacity through shorter, more intense rides and interval training.

• Incorporate more technical trail riding, hill sprints, and high-intensity intervals.

• Total training volume: 8-12 hours per week.

Weekly schedule:

Sunday: Rest day

Monday: 1.5-hour interval training session (focus on building anaerobic endurance)

Tuesday: 1-hour strength training session (focus on coordination and balance) + 30-minute recovery ride (focus on active recovery)

Wednesday: 2-hour technical trail ride (focus on building technical skills and endurance strength)

Thursday: 1-hour strength training session (focus on lower body strength and explosive power) + 30-minute recovery ride (focus on active recovery)

Friday: Rest day

Saturday: 3-4 hour endurance ride with simulated race efforts (focus on building race-specific endurance and power)

During the third phase of the training plan, Dar will be focusing on building his endurance strength, developing speed and sharpening his technical skills. Dar will be doing more specific race simulations, such as short, high-intensity efforts with technical skills drills incorporated. He'll also be doing more trail riding to improve his technical skills on the bike. His strength training sessions will now have a bigger focus on power and explosiveness, with heavier weights, less reps and higher jump squats. 

Phase 3: Pre-Competition Period (April 2024 - June 2024)

• Focus on building power and speed through high-intensity interval training.

• Increase the length of technical trail rides and include more simulated race efforts.

• Total training volume: 10-14 hours per week.

Weekly schedule:
Sunday: Rest day
Monday: 2-hour high-intensity interval training session (focus on building anaerobic power and race-specific fitness).
Tuesday: 1-hour strength training session (focus on explosive power) + 30-minute recovery ride (focus on active recovery).
Wednesday: 2.5-hour technical trail ride (focus on building race-specific technical skills and endurance).
Thursday: 1-hour strength training session (focus on endurance strength) + 30-minute recovery ride (focus on active recovery).
Friday: Rest day
Saturday: 3-4 hour technical trail ride with simulated race efforts (focus on building race-specific endurance, power, and technical skills)

Finally, in the fourth phase, the focus will be on peaking for the target event. Dar will be doing more race-specific training, such as course recon and visualization. He'll also be doing some tapering to allow his body to recover and perform at its best on race day. 

Phase 4: Taper Period and Target Event (June 2024 - July 2024) 

• Focus on reducing training volume and intensity to allow for optimal recovery and peak performance for the target event. 

• Include some high-intensity intervals at race pace to maintain neuromuscular adaptations and improve power output. 

• Include rest days to allow for complete recovery and reduce fatigue. 

• Total training volume: 8-10 hours per week.

Weekly schedule:
Sunday: Rest day
Monday: 2-hour course recon and race pace lap or two, depending on the length (focus on race-specific fitness).
Tuesday: 1-hour strength training session (focus on Lower Body endurance strength) + 60-minute recovery ride (focus on active recovery).
Wednesday: 2-hour technical trail ride on race course with 15 seconds hill repeats from the start line (focus on building race-specific technical skills).
Thursday: Rest day or a 30-minute recovery ride (focus on active recovery).
Friday: 1-hour Easy spin with very short sprints and 3-4 minutes tempo efforts (Allow the body to fully recover while preparing for the event and checking the equipment)
Saturday: Race Day :-)

Dar's goal during the transition period between August and October is to prepare for the next season and avoid burnout and injury. With this in mind, Dar's training plan shifts towards lower volume and intensity, allowing him to focus on recovery, cross-training, and preventing injury through strength training and running.

During this period, Dar's rides become more focused on enjoyment rather than specific training goals. He takes the opportunity to explore new trails and terrain, maintaining his cycling fitness with longer endurance rides and recovery rides. In addition, he adds in cross-training activities such as swimming, hiking, or yoga to maintain his overall fitness and prevent burnout from cycling.

To prevent injury, Dar incorporates regular strength training sessions with a focus on functional movements and injury prevention. He also includes running sessions to maintain his cardiovascular fitness and improve his running form, which can carry over to his cycling performance.

Overall, this transition period allows Dar to take a break from the demands of high-intensity training and focus on maintaining his fitness and preventing injury, all while enjoying the summer weather and exploring new activities. By taking this approach, Dar sets himself up for success in the next racing season and achieves his goals in the long run.

Phase 5: Transition Period (August 2024 - October 2024)

• Focus on active recovery and maintenance of fitness levels.

• Include some low-intensity rides and cross-training activities such as hiking, swimming and running to maintain cardiovascular fitness and prevent burnout.

• Total training volume: 6-8 hours per week.

Weekly schedule:
Sunday: Rest day
Monday: 1.5-hour endurance ride (focus on maintaining aerobic fitness)
Tuesday: 1-hour strength training session (focus on injury prevention and maintenance) + 30-minute recovery ride (focus on active recovery)
Wednesday: 30-minute run and 1.5-hour recovery ride (focus on maintaining aerobic fitness)
Thursday: 1-hour strength training session (focus on mobility and flexibility) + 30-minute recovery ride (focus on active recovery)
Friday: Rest day
Saturday: 3-4 hour endurance ride or cross-training activity (hiking, swimming, etc.) (focus on maintaining endurance fitness and active recovery)

It's important to note that this is just one example of a mountain bike training plan, the specific details should be tailored to the individual athlete's goals, fitness level, and training history. Each athlete is unique and may require adjustments to the plan based on their specific needs and goals. 

To wrap things up, to achieve their goals and perform at their best, mountain bikers need to follow a well-structured training plan that prioritizes building a strong foundation of fitness and skill. This requires dedication, hard work, and focus. Consistency is the cornerstone of a great mountain bike training program. By adhering to the plan and avoiding missed sessions, you can unleash your full potential on the bike. Of course, life happens and there will be times when adjustments need to be made, but staying consistent with the plan will help build momentum and ensure progress towards your goals.

Sufficient rest and sleep, along with adequate post-workout nutrition and hydration, should be incorporated in addition to the specific workouts and training sessions outlined in this plan. Proper nutrition, hydration, and recovery practices are crucial for maximizing the benefits of the training program. In addition, you must  listen to your body and make adjustments as needed. If you're feeling overly fatigued or experiencing pain or injury, it's important to take a break and allow your body to recover. You may need to decrease the intensity of your training or add more rest and recovery periods to prevent overtraining and injuries. 

Establishing a support system is also essential, whether that be a coach, training partners, or a supportive community of fellow riders. Having people to share your successes and struggles with, as well as offer encouragement and advice, can be incredibly beneficial for staying motivated and on track with your training.

In conclusion, if you want to shred those mountain bike trails and win races, you'll need more than just a bike and a dream. A well-crafted training plan, combined with proper nutrition, hydration, and recovery practices, consistency, and a support system will give you the power to ride like a pro and achieve your cycling goals. But hey, don't forget the most important part: having fun! Sure, structured training can be tough, but mixing in rides and activities that you love will keep you motivated and stoked for more. After all, mountain biking is all about feeling like a kid again, so don't be afraid to let loose and have some fun out there. Just be sure to wear a helmet – safety first, folks!