How to Train with an MTB Mountain Bike in NOVEMBER 2025: Complete Training Plan and Schedule - MTB Training Plan: How to Train with a Mountain Bike in NOVEMBER 2025
How to Train with an MTB Mountain Bike in NOVEMBER 2025: Complete Training Plan and Schedule
The primary goal in this phase of the year is the construction of the aerobic base (Base Training), the strengthening of structural force, and the maintenance of technical skills, which are fundamental for off-road riding. The program integrates outdoor rides, crucial for MTB technique, with indoor Cross-Training sessions for general conditioning.
1. Methodological Guidelines for MTB in NOVEMBER 2025
Aerobic Focus (Zone 2): The majority of the pedaling volume must be maintained in Zone 2 (Aerobic Endurance). This intensity level optimizes metabolic efficiency in using fat as fuel, improving stamina for long rides.
On-Saddle Strength: November is the ideal time to include specific on-saddle strength work (SFR - Strength Force Repetitions). This is achieved by using hard gears and low cadences (50-65 RPM) on climbs, focusing on uniform pedal pressure.
Technical Skills: With mud and poor grip, MTB rides in November become an excellent testing ground for technical ability. Dedicating time to maintaining balance and managing traction is fundamental.
Cross-Training: Off-bike training (gym, running) is essential for strengthening the Core and upper body, which are critical stabilizing muscles for technical MTB riding.
2. Integrated Weekly Training Schedule (November 2025)
The program is structured around a cycle of 5 days of activity and 2 days of recovery, balancing structural work with specific on-bike work.
Monday: Cross-Training (Strength and Muscular Conditioning)
Duration: 60-75 minutes.
Activity: Gym session. Focus on Maximal Strength and Muscular Endurance of the lower limbs (Squats, Lunges, Romanian Deadlifts) and Core reinforcement (Dynamic Planks, Rotations). This work is vital for the cyclist's power and stability.
Tuesday: MTB Endurance (Moderate Aerobic Volume)
Duration: 1.5 – 2.5 hours.
Activity: MTB ride with the goal of maintaining intensity predominantly in Zone 2. Choose a route with long but not overly steep climbs to focus on cadence and pedaling efficiency.
Wednesday: Complete Recovery / Mobility
Duration: Variable.
Activity: Day of Passive Rest (total rest) or Joint Mobility and Foam Rolling. Recovery at this stage is crucial for muscular adaptation.
Thursday: MTB Specifics (Specific Strength and Technique)
Duration: 1.0 – 1.5 hours.
Activity: Short, targeted ride. On-Saddle Strength (SFR) work: identify 3-4 short climbs and tackle them with a hard gear (50-60 RPM) in Zone 3/4 (Threshold). Between repetitions, dedicate 15 minutes to technical drills (e.g., Track Stands, bunny hops, and cornering on slippery terrain).
Friday: Cross-Training (Core and Explosive Power)
Duration: 45-60 minutes.
Activity: Shorter, high-intensity off-bike session. Focus on Core Stability (especially lateral and rotational movements) and Explosive Power exercises (Box Jumps or Burpees) to maintain neuromuscular responsiveness.
Saturday: Long Distance MTB (Extended Volume)
Duration: 2.5 – 4 hours.
Activity: The longest ride of the week, entirely dedicated to Zone 2. Choose routes that combine various types of terrain. The goal is the accumulation of aerobic volume, while simultaneously practicing nutrition and hydration in cold conditions.
Sunday: Light Active Recovery
Duration: 60-90 minutes.
Activity: Very low-impact session. You can opt for a hike, light running, or a ride on the rollers in Zone 1, to loosen the muscles without stressing them.
3. Practical Tips for MTB Training in November
Mud Management: Getting used to pedaling in mud is essential. After every ride, dedicate time to thoroughly cleaning the drivetrain to prevent premature component wear.
Tire Pressure: Experimenting with low pressures improves grip on the wet and slippery terrain typical of November, enhancing traction capability.
Clothing: Always use thermal, technical, and waterproof layers. Covering extremities and the Core is fundamental for maintaining body temperature and preventing illness.