Winter Training Plan for Endurance Distance Mountain Bikers
Winter Mountain Bike Fitness Maintenance Training Plan
Weight Loss and Base Training Plan

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Winter Training Plan for Endurance Distance Mountain Bikers

This plan is available in both PDF and TrainingPeaks formats. The PDF format is new for 2010; the TrainingPeaks version is unchanged.

PDF format $99:

This 12 week plan is for the endurance-distance mountain biker with goals to increase strength and speed over the winter. Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

Purchase previous version of Winter Training Plan for Endurance Distance Mountain Bikers training plan for use in TrainingPeaks $99

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Winter Mountain Bike Fitness Maintenance Training Plan

This training plan is designed for racers in their off season and non-racers who are strong riders with a goal to maintain their hard earned summer bike fitness through the winter. When the snow melts and the trails clear in the Spring do you want to hop on and be right where you left off in the Fall fitness-wise? Yes? This is your plan. This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable. This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used. Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions. The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance. Maximize your physiology with smart training. Being bike fit in Spring = fun times on the trails.

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Weight Loss and Base Training Plan

This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories.

The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus.

The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.

This plan is available in both PDF and TrainingPeaks formats. The PDF format is new for 2010; the TrainingPeaks version is unchanged.

PDF format $99:

Weight Loss and Base Training Plan for use in TrainingPeaks $99