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Featured Training Plans: 3 Month Plans to Approach Off-Road Base Building for MTB and Gravel

by | Nov 13, 2021 | Training

If you’re a gravel racer or MTB rider who’s looking for a way to start base building for next season, we have three pre-made plans that can help you get ready to go for your goals. Whether you’re time crunched or you have all the time in the world to train, whether you’ll need to jump on the trainer for some workouts or want to add in XC skiing, one of these plans is ready to get you started with some structure, but plenty of flexibility since base season does leave room for cross-training and a bit of shifting to make workouts work better with real life.

Of course, if you have a schedule that isn’t a traditional 9-5 Monday-Friday, or you have a lot of other demands on your time, you may want to consider opting for a customized 3-month training plan to maximize the time you do have for training! You can check out that option right here. But if you want to get started ASAP and you do have a more regular schedule, check out these three plan options to see which fits your needs the best!

3 Months of Base/General Prep Period for Off-Road

This training plan gets you fit and ready for discipline-specific off-road preparation. This plan is meant to preceded a ‘build’ or ‘specific preparation period’. It is typically performed 5 or more months out from your main event. This is for Gravel, cyclocross, mountain bike athletes. Those athletes focused on off-road disciplines. The plan is generally under 8 hours a week with options noted to extend or reduce as your schedule dictates

This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your specific cyclocross phase.

Get the plan here

 

3 Months of Time-Limited Base

3 months of Base/General Prep Period training to get you fit and ready for discipline-specific off-road preparation with limited time spent training. Weeks range from 4 hours up to 7.5hrs with options to extend and reduce volume.

This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). It uses short workouts, mostly under an hour and 2-3 strength/core per week to help optimize power, body composition and strength. On bike, time is focused on coordination and intensity

You can use Power (via description and/or downloads) and/or Heart rate (using the description). As relevant Bike workouts in this plan includes a DOWNLOADABLE WORKOUT FOR ZWIFT / TRAINER ROAD / GARMIN ETC, A few workouts are so simple that no download is provided (e.g. 30min recovery)

Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your events. PDF Downloads and directions are included in this plan. 2 different routines are used for this 12 week plan

Get the plan here

 

MTB Base – 3 + Months away from Race or Goal

This is a plan designed to build and maintain MTB fitness and skill when racing is not important or you are 3 or more months away from a race. This might be the fall or during a period of unimportant races or for those not racing seriously.

The plan assumes you are working and have around 6-10 hrs to train a week. Notes are included to reduce or add time as you are able during the plan. A general core routine is included. Some workouts include a download file that can be added to an indoor trainer or bike computer if you like. Given this is a MTB plan there are not many downloadable workouts as the focus is on MTB riding!

Get the plan here

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