Mountain bike training plans. Mountain bike coaching.

Start Training

MASTERS 40+ mtb training plans

Our LW Coaching Masters 40+ MTB training plans are designed to optimize the performance development and match the recovery rate of 40 yr + racers. We’ve been listening! The 40+ guys say they need more recovery AND more intensity AND more strength training. These plans have more and less than the regular plans!

These Masters 40+ MTB training plans are available in PDF or TrainingPeaks format. PLEASE NOTE: the PDF version is not compatible with TrainingPeaks. If you want to use TrainingPeaks please purchase the TrainingPeaks version. The first plan you purchase is either PDF or TrainingPeaks, not both. If you would like both versions you can purchase the second one with a 50% discount.

Once downloaded plans are non-refundable.

Masters 40+ MTB Base Training Plan
Masters 40+ MTB Cross Country Build Peak and Race Training Plan
Masters 40+ MTB 100 Mile Personal Record Training Plan
Masters 40+ MTB 50 Mile Personal Record Training Plan

NEW mountain bike stage race training plans!

Masters 40+ MTB 5-7 day Stage Race Training Plan
Masters 40+ MTB 3-4 day Stage Race Training Plan

 

Masters 40+ MTB training plans

 


Masters 40+ Mountain Bike Base training plan

NOTE: Choose your Masters 40+ MTB training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Masters 40+ Mountain Bike Base Training Plan

OR

Purchase the PDF format using the “Add to Cart” button below

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the masters athlete. A 20-year-old athlete has different natural abilities and training requirements than a 40-year-old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A masters athlete excels on a targeted and specific plan. This LW Coaching masters 40+ Base training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycles of the masters athlete.

Athletes “age” at different rates. This masters 40+ plan might be appropriate for a 30-year-old with natural slow recovery.

Consistency: This the most important factor for a masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week periodized strength program: This masters base plan contains a 12 week periodized strength program. Aging is linked with loss of bone and muscle mass in sedentary adults over the age of 35 years but not in active athletes. Use it or lose it. Increasing muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for masters at race speeds. This season, train to be the athlete who can make up time in the technical areas.

Weekly intensity sessions: This plan contains weekly on the bike intensity sessions to increase threshold, increase testosterone release, maintain muscle mass and lower the likelihood of injury. Focus is on higher quality and less quantity. Weekly training plan hours range from 9 to 12 hours/week.

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. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.

If you have questions about this training plan, please post on our LW Coaching Athlete Support Forum.

After completing this 12 week training plan progress on to one of these plans next depending on your target peak race:
Masters 40+ MTB Cross Country Build Peak and Race Training Plan
Masters 40+ MTB 100 Mile Personal Record Training Plan
Masters 40+ MTB 50 Mile Personal Record Training Plan
Masters 40+ MTB 5-7 day Stage Race Training Plan
Masters 40+ MTB 3-4 day Stage Race Training Plan

Use our LW Coaching Plan Finder Ap to get a recommendation of the best training plan to fit your goals.


Masters 40+ Cross Country Mountain Bike Build Peak and Race Training Plan

This 12 week plan has been designed to follow the LW Coaching Masters 40+ Base Training Plan.

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Masters 40+ Cross Country Mountain Bike Build Peak and Race Training Plan

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the Masters athlete. A 20-year-old athlete has different natural abilities and training requirements than a 40-year-old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters XC Build, Peak and Race training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.

Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30-year-old with natural slow recovery.

This plan is designed to progress to after completing the 12 week LW Coaching Maasters 40+ Mountain Bike Base Training Plan.

Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week strength maintenance program: This Masters build, peak and race training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters racing at cross-country speeds. This build, peak and race plan focuses on technical riding skills at XC race pace. Stay smooth and fast when heart rate is pegged.

Weekly intensity sessions: This build, peak and race plan contains weekly on the bike intensity sessions to build speed and power on top of base training fitness. XC race pace and XC race start practice, VO2max intervals and threshold sessions prepare the Masters athlete to peak their XC race performance in plan week #12.

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. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.

If you have questions about this training plan, please post on our LW Coaching Athlete Support Forum.


Masters 40+ 100 Mile Mountain Bike Personal Record Training Plan

This 12 week plan has been designed to follow the LW Coaching Masters 40+ Base Training Plan.
NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Masters 40+ 100 Mile Mountain Bike Personal Record Training Plan

OR

Purchase the PDF format using the “Add to Cart” button below

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the 40+ Masters racer who is familiar with the 100 mile distance and has set a goal to finish the next one in a personal record time – go faster than you have before.

A 20-year-old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters 100 miler Personal Record training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.

Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30-year-old with naturally slow recovery.

Completing the 12 week LW Coaching Masters 40+ Mountain Bike Base Training Plan prior to this Masters 100 miler Personal Record training is a recommended way to stack these training plans.

Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races.

Weekly intensity sessions: This 100 miler Personal Record training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals.

Race execution practice: Endurance sessions contain specific fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. 100 miler personal record pacing guidelines and race pace practice sessions build towards race day.

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 but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.


Masters 40+ 50 Mile Mountain Bike Personal Record Training Plan

This 12 week plan has been designed to follow the LW Coaching Masters 40+ Base Training Plan.
NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Masters 40+ 50 Mile Mountain Bike Personal Record Training Plan

OR

Purchase the PDF format using the “Add to Cart” button below

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the 40+ Masters racer who is familiar with the 50 mile distance and has set a goal to finish the next one in a personal record time – go faster than you have before.

A 20-year-old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters 50 mile Personal Record training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.

Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30-year-old with naturally slow recovery.

Completing the 12 week LW Coaching Masters 40+ Mountain Bike Base Training Plan prior to this Masters 50 mile Personal Record training is a recommended way to stack these training plans.

Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races.

Weekly intensity sessions: This 50 mile Personal Record training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals.

Race execution practice: Race day warm up practice. Endurance sessions with specific pacing and fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. 50 mile personal record pacing guidelines and race pace practice sessions build towards race day.

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 but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in week 6 to track performance improvements, power increases and check your heart rate zones are accurate.

If you have questions about this training plan, please post on our LW Coaching Athlete Support Forum.


Masters 40+ Mountain Bike 5-7 day Stage Race Training Plan

This 12 week plan has been designed to follow the LW Coaching Masters 40+ Base Training Plan.

Purchase the Training Peaks format at this link: 40+ MTB 5-7 day Stage Race Training Plan

OR

Purchase the PDF format using the “Add to Cart” button below

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the 40+ Masters racer with a goal to excel in a 5 – 7 day mountain bike stage race such as Breck Epic, Trans-Sylvania Epic, BC Bike race, Pisgah Stage race, Singletrack 6, Cape Epic, Trans Portugal, The Pioneer Epic and many more.

A 20-year-old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching 40+ Masters mountain bike 5-7 day stage race training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30-year-old with naturally slow recovery.

Completing the 12 week LW Coaching Masters 40+ Mountain Bike Base Training Plan and the LW Coaching Masters 40+ Cross Country Mountain Bike Build, Peak and Race Training Plan or only the Masters 40+ Mountain Bike Base Training Plan prior to this LW Coaching Masters 40+ mountain bike 5-7 day stage race training plan is a recommended way to stack these training plans.

Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races.

Weekly intensity sessions: This Masters 40+ mountain bike 5-7 day stage race training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals.

Race execution practice: Endurance sessions contain specific fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. Stage race pacing guidelines and race pace practice sessions build towards race day. Recovery techniques are practiced to dial in a successful routine to use at the stage race.

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 but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 8 to track performance improvements, power increases and check your heart rate zones are accurate.

If you have questions about this training plan, please post on our LW Coaching Athlete Support Forum.


Masters 40+ MTB 3-4 day Stage Race Training Plan

Purchase the Training Peaks format at this link: 40+ Masters mountain bike 3-4 day stage race training plan

OR

Purchase the PDF format using the “Add to Cart” button below

Once downloaded plans are non-refundable.

Consistency – Strength – Skills – Intensity – Recovery

This plan is designed specifically for the 40+ Masters racer with a goal to excel in a 3 – 4 day mountain bike stage race such as La Ruta or Breck Epic

A 20-year-old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching 40+ Masters mountain bike 3-4 day stage race training plan works on a three-week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30-year-old with naturally slow recovery.

Completing the 12 week LW Coaching Masters 40+ Mountain Bike Base Training Plan and the LW Coaching Masters 40+ Cross Country Mountain Bike Build, Peak and Race Training Plan or only the Masters 40+ Mountain Bike Base Training Plan prior to this LW Coaching Masters 40+ mountain bike 3-4 day stage race training plan is a recommended way to stack these training plans.

Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the over-training, injury and burnout threshold.

12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.

Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races.

Weekly intensity sessions: This Masters 40+ mountain bike 3-4 day stage race training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals.

Race execution practice: Endurance sessions contain specific fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. Stage race pacing guidelines and race pace practice sessions build towards race day. Recovery techniques are practiced to dial in a successful routine to use at the stage race.

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 but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 8 to track performance improvements, power increases and check your heart rate zones are accurate.

If you have questions about this training plan, please post on our LW Coaching Athlete Support Forum.


Listen in to The LW Coaching Show on Mountain Bike Radio to their episode on  Racing & Training for the 40+ Crowd

Read about Mountain Bike Training for Masters Riders in our LW Coaching column on Training Peaks.


These training plans and the forum support provided are designed for an individual user. Please do not duplicate, distribute or share any LW Coaching mountain bike training plan. Copyright 2015 LW Coaching.

MASTERS 40+ mtb training plans was last modified: August 18th, 2016 by Lynda

  2 comments for “MASTERS 40+ mtb training plans

  1. Victor
    May 28, 2014 at 10:17 pm

    Hi There, I am 47 years old living in South Africa; looking for a personalised MTB training program, to use on TrainingPeaks. My aim is to excel in a specific 143mile event in August. This will be the second time that I participate and would like to change the program that I used previously (also on TrainingPeaks). Are you able to customise a LW program once off to cater for my needs, and what will the cost be?

    Regards
    Victor

  2. May 29, 2014 at 8:04 am

    Victor,

    Yes I do custom mountain bike training plans and can post it on your TrainingPeaks account. Details at this link http://lwcoaching.com/mountain-bike-coaching/custom-mountain-bike-training/ Contact me lynda@lwcoaching.com. We can set up a Skype or phone appointment and get you training.

    Lynda

Comments are closed.