How to Train with an MTB Mountain Bike in OCTOBER 2025: Complete Training Plan and Schedule
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How to Train with an MTB Mountain Bike in OCTOBER 2025: Complete Training Plan and Schedule - MTB Training Plan: How to Train with a Mountain Bike in OCTOBER 2025
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How to Train with an MTB Mountain Bike in OCTOBER 2025: Complete Training Plan and Schedule
MTB Training Plan: How to Train with a Mountain Bike in OCTOBER 2025
October is a fundamental transition month for Mountain Bike enthusiasts as well. The long summer days and races give way to cooler weather, wet terrain, and fewer daylight hours. This doesn't mean training has to stop; on the contrary, it's the ideal time to consolidate physical fitness, improve riding technique, and prepare the body for the winter season. A structured approach, which alternates technical rides with specific workouts, is the key to maintaining form and becoming a more complete biker.
The Goals of MTB Training in October
This month's training focuses on a few key points:
Active Recovery: Allow the body to recover from the fatigue of the summer season. Low-impact rides help release muscle stress and prepare joints for subsequent workouts.
Fitness Maintenance: Don't lose the progress you've made. Perform short, targeted sessions to maintain muscle tone and responsiveness.
Improve Riding Technique: The autumn conditions, with leaves, mud, and wet roots, are perfect for refining bike control. It's time to work on corners, lines, and technical climbs.
Strength and Endurance Work: Lay the foundation for winter. Strength work on short, repeated climbs is ideal for increasing power and pedaling efficiency.
Terminology and Training Zones
To follow the schedule, it's useful to know the training zones, which are based on heart rate (HR) or power (watts), adapted to the trails.
Z1 - Active Recovery: Very light effort.
Z2 - Endurance: Easy, aerobic effort.
Z3 - Tempo: Moderate effort, sustainable for a long time.
Z4 - Threshold: Intense effort, maintainable for a limited time.
Z5+ - VO2 Max/Anaerobic: Maximal effort.
4-Week Training Schedule (October 2025)
This schedule is a standard example for an intermediate-level biker. Adapt it based on your level and available time. It includes one recovery week for every three weeks of buildup.
Week 1: Kick-off and Active Recovery
Monday: Complete rest.
Tuesday: 1h 30min ride on smooth trails (dirt roads or gravel paths) in Z2. The goal is to reactivate your muscles without stress.
Wednesday: 1h 30min ride in Z2 with a focus on technique. Choose a section of trail with corners and obstacles and repeat it 3-4 times, focusing on smoothness and line choice.
Thursday: Rest or 45min of active recovery in Z1 on rollers or road.
Friday: Rest.
Saturday: 2h 30min ride on intermediate-level trails. Maintain a steady pace, trying not to exceed Z3.
Sunday: 3h ride in Z2 on a scenic route. Enjoy the ride in a relaxed way, even with company.
Week 2: Strength and Cadence Work
Monday: Rest.
Tuesday: 1h 30min. Start with a 20min warm-up in Z2. Then, find a climb (even a short one) and perform 3 repetitions of [6min in Z3 with a low cadence (50-60 RPM) and 4min of recovery in Z1]. Finish with 10min in Z2.
Wednesday: 2h ride in Z2 with a focus on smooth pedaling on descents. Work on body position, absorbing impacts, and brake management.
Thursday: Rest or 45min of active recovery in Z1.
Friday: 1h 30min. Start with a 20min warm-up in Z2. Then, 3 repetitions of [5min in Z3 with a high cadence (90-100 RPM) + 5min of recovery in Z1]. Finish with 10min in Z2.
Saturday: 2h 30min in Z2-Z3, with 2 segments of 15min at a sustained pace (Z3) and 15min of recovery.
Sunday: 4h base ride in Z2 on a varied route, with not-too-challenging climbs and descents.
Week 3: Threshold and Advanced Technique
Monday: Rest.
Tuesday: 1h 30min. Start with a 20min warm-up in Z2. Then, 2 repetitions of [10min at threshold (Z4) and 10min of recovery in Z1]. Finish with 10min of cool-down.
Wednesday: 2h ride in Z2-Z3 on technical trails. Choose a section with rocks, roots, and mud and focus on balance and line choice.
Thursday: Rest or 45min of active recovery in Z1.
Friday: 1h 30min. Start with a 20min warm-up in Z2. Then, 3 repetitions of [8min at threshold (Z4) and 8min of recovery in Z1]. Finish with 10min of cool-down.
Saturday: 3h ride in Z2 with 3-4 short climbs (5-8 minutes) at a sustained pace (Z3).
Sunday: 4h base ride in Z2. If possible, tackle a route with long climbs to work on endurance.
Week 4: Taper and Summary
Monday: Rest.
Tuesday: 1h 30min ride in Z2.
Wednesday: 1h ride in Z2 on a technical route, without pushing yourself.
Thursday: Complete rest.
Friday: 1h ride in Z1-Z2, very light.
Saturday: 2h ride in Z2, maintaining a relaxed pace.
Sunday: 2h 30min in Z2. The goal is to "stretch your legs" before starting the winter preparation phase.
Additional Tips for MTB in October
Clothing: Dress in layers. October weather is unpredictable. Vests, arm warmers and leg warmers, and long gloves are essential.
Bike Maintenance: The muddy and humid conditions are tough on your bike. Clean your drivetrain after every ride and regularly check your brakes, chain, and suspension.
Strength Training: Gym or at-home workouts are a great way to improve core strength and stability, which are fundamental for bike control. Include basic exercises like squats, lunges, and planks.
Listen to your body: This schedule is a guideline. If you feel tired, don't be afraid to take an extra rest day or make a ride lighter.
By following this schedule, you can finish the season strong, maintain good physical fitness, and create a solid foundation for the next cycling year.