The Over 40's MTB Programme: Training by Ben Plenge in TrainHeroic

The Strength Factory

Miscellaneous, Cycling
Coach
Ben Plenge

As we get older, it can be tempting to train like we are still 20 something, copying the latest pro workout on social media or going hard every time you train, even though you are tired and your knees hurt. The reality is that for the 40+ MTB rider, things need to change to reflect that you are probably busy, have a tonne of commitments and simply can't tolerate the amount or intensity of training that a young pro racer can take in their stride.

The Over 40's MTB Programme is different. It will build you up gradually, using exercises designed to give maximum return, and with minimal negative impact on your body. This is exercise that will make you feel good on and off the bike. No crazy beastings, WODs, or training that leaves you wrecked for days. Over the 20 weeks you will progress through 5 blocks of training, each building on the last, creating the foundations for years of fun and pain free riding.

The goal? To be able to enjoy your mountain biking more, today, tomorrow, and for years to come.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Enjoy Every Ride
Don't let poor fitness and endless injuries and niggles hold you back. With some smart training designed to work with your body, you can enjoy every ride.
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Training That Works With Your Lifestyle
This is an approach that builds you up over time, leaving you feeling better on and off the bike. You will learn new exercises that will improve your strength and mobility without hammering you with heavy weights and HIIT workouts week in and week out.
Features
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Programming 4 days per week
2-3 x 45 min Strength Training Sessions Added Breathing and Mobility Work Suggested On Bike Sessions
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Exercise Video Guidance
HD Videos of all exercises so you know you are doing them correctly.
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Delivered through TrainHeroic
Your programme in your phone, 24/7. TrainHeroic app is easy and intuitive to use, and backed up with a PDF training guide and weekly email support.
Equipment
Recommended
You can train at the gym or at home with minimal kit. Training at a gym is the best option if you can // and all you need is:Dumbbells and/or KettlebellsSuspension TrainerBox or StepMatIf you are training at home then the bare minimum you need is the following:Set of Resistance BandsMatBut ideally you would also have:Box or StepSuspension Trainer
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Sample Week
Week 1 of 20-week program
Sunday
Block 1, Session 1

A

Simple Warm Up

1 x 5:00

B1

Round The World - Hips

3 x 5

B2

SL Box Squat

3 x 8

B3

VWT

3 x 3 @ 10

C1

Wall Strides

3 x 12

C2

Press Up to Downward Dog

3 x 12

C3

Side Plank Knee Raise

3 x 10

Sunday
Skills - Tension Techniques

A

Tension Techniques

Sunday
Check Email
Monday
Intro To Breath Work

A

Breath Work 1

1 x 10:00

Tuesday
Movement Break - Mtn Climb

A

Move Break - Mtn Climb

1 x 5:00

Tuesday
CO2 Tolerance Test

A

CO2 Tolerance Test

1 x 60

Wednesday
Block 1, Session 2

A

Simple Warm Up

1 x 5:00

B1

Rear Foot Elevated Split Squat

2 x 10

B2

Supported Airplane

2 x 10

B3

ST High Row

2 x 12

B4

Band Pull Apart

2 x 15

C1

Foam Roller Bridge

3 x 1 @ 45

C2

Bird-Dog

3 x 5

C3

Tib Ant Raise

3 x 15

D1

PUPP With Shoulder Taps

2 x 10

D2

Side Plank Leg Raise

2 x 10

Wednesday
Skills - Tension Techniques

A

Tension Techniques

Thursday
Movement Break - Mtn Climb

A

Move Break - Mtn Climb

1 x 5:00

Saturday
Breath Work 2 - Mechanics

A

Breath Work 2 - Mechanics

1 x 5:00

The Over 40's MTB Programme