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    • #23766
      AvatarGraham
      Participant

      Hi Lynda ,
      I have just recovered from a hernia Op.
      In the very long lead up to the Op due to covid i managed to keep low intensity and maintain my base fitness and actually improved speed with lower HR! (MAF training.)
      After recovery and starting very gently on the bike i have built up to long rides of 125 miles on the road once a month for the last 3 months. I have kept away from high intensity to ensure I heal properly.
      I am ready to start on next seasons goal. I had to stopped all previous strength training and ready to resume but must be careful.
      My goal is a solo 24 hour race mixing road cycling and mountain biking. The aim is ride on the road between trail centres on a road bike and then a lap of the trail centre and continue.
      Its a tough race 150km off road and 290km on road. 7 trail centres with lots of climbing.
      I would appreciate a guide to how to mix your plans up to the race date on 3oth/31st July 2022.
      On previous form i anticipate I will not quite finish. But with a bit of speed and good changeovers who knows whats possible!
      I have previously ridden 199 miles in 15 hours self supported on the road on similar road terrain 2 years ago approx.
      Age 55 now
      Thanks
      Mtb experience _ intermediate skills done a few events over the years an the odd long bike packing trip.

      • This topic was modified 2 weeks ago by AvatarGraham.
    • #23771
      AvatarLynda
      Keymaster

      Hi Graham,

      Congrats on your successful hernia recovery and improved aerobic fitness!

      I recommend you start with our Masters Base plan as follows:

      11/22 : Start at week 1 of the Masters 40+ Mountain Bike Base Mountain Bike Training Plan and follow the plan at 50% volume. Do half of everything so you can ease into the plan with focus on a gradual progression and being careful. Follow weeks 1-6 at 50% volume.

      12/27: Return to week 1 of the Masters Base plan and follow weeks 1-12 at 100% volume.

      3/28/2022: Take a week off the training plan for extra rest or to catch up on a missed week.

      4/4/2022:Start the 24-Hour Solo Mountain Bike Personal Record Mountain Bike Training Plan at week 1 and continue as follows below.
      4/11/2022: Week 2
      4/18/2022: Insert a rest week following week 3 from the Masters Base training plan
      4/25/2022: Week 3
      5/2/2022: Week 4
      5/9/2022: Insert a rest week following week 3 from the Masters Base training plan
      5/16/2022: Week 5
      5/23/2022: Week 6
      5/30/2022: Insert a rest week following week 3 from the Masters Base training plan
      6/6/2022: Week 7
      6/13/2022: Week 8
      6/20/2022: Insert a rest week following week 3 from the Masters Base training plan
      6/27/2022: Week 9
      7/4/2022: Week 10
      7/11/2022: Insert a rest week following week 3 from the Masters Base training plan
      7/18/2022: Week 11
      7/25/2022: Week 12 Race week.

      Our 24-Hour Solo Mountain Bike Personal Record Mountain Bike Training Plan is designed for 20-30 year old athletes with 4 week training cycles. At 55 your best performance is found with 3 week training cycles (2 weeks train/1 week recovery). Insert the additional rest weeks to the 24-hour plan to make it into an appropriate Masters plan.

      Coach Lynda

    • #23775
      AvatarGraham
      Participant

      Thankyou Lynda , that’s brilliant and makes so much sense.

      Graham

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