Courtesy of Over the Hump Mountain Bike Race.

Getting ready for mountain bike race this year as a beginner or intermediate and don’t have a training plan?  Check out this 6 week plan.

You will be training 5 days a week (6 if you complete the optional portions) about an hour a day.  There are 3 bike rides, 2 strength training sessions, and one optional yoga class per week.

Week 1

Day 1

Do a 60 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 12 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 60 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

 

Week 2

Day 1

Do a 65 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 14 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 65 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

 

Week 3

Day 1

Do a 70 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 16 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 70 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

 

Week 4

Day 1

Do a 80 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 18 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 80 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

 

Week 5

Day 1

Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 20 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

 

Week 6

Day 1

Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 2

Squats: Work up to a heavy single set of 3 – 5 reps.

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 12 Romanian deadlifts (RDL)
  • 3 x 12 bent-over rows
  • Rest 60 seconds

Set Three

  • 3 x 20 Leg Lifts
  • 3 x 1-minute Planks

Day 3

Cycling intervals:

  • Do a 10-minute warm-up, gradually increasing effort to level 8 RPE.
  • Spin easy for 3 minutes; 10 x 2 minutes at 8 or 9 RPE, with 1-minute Rest Interval (RI) between each.
  • 5-minute cooldown.

Day 4

Perform exercises in order, with a 1-minute jump rope interval between each set.

Set One

  • 3 x 20 Renegade Rows(10lb dumbbells)
  • 3 x 10 Box Jumps
  • Rest 2 minutes

Set Two

  • 3 x 10 Abductor Machine
  • 3 x 45-second Wall Sit
  • Rest 2 minutes

Set Three

  • 3 x 20 (10 each leg) Single Leg Bridges
  • 3 x 20 (10 each side) Single Dumbbell Shoulder Presses

Day 5

Do a 90 minute MTB or Road bike, ride performed at a level 5 out of 10 on the Rate of Perceived Exertion (RPE) scale.

Day 6 (optional)

1 hour of yoga or Pilates.

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