Cycling TP

Thursday Training Plan: Old Ghost Road MtB Training Plan (Intermediate 8-week Plan – Start Anytime)

Whether done over 2 or 3 days, the Old Ghost Road takes you through some remote scenic parts of NZ. When you have completed the Old Ghost Road you will have accomplished something very special.

Designed for Intermediate Mountain Bikers who are looking to improve their fitness before riding the Old Ghost Road, the primary goal of this training plan is to prepare you to ride the Old Ghost Road comfortably.

Training Plan

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of mountain bike missions and my success coaching hundreds of triathletes, cyclists and adventure racers.

This is an 8 week programme that can start at any time, this plan progresses through phases to build you to your peak performance. Each week typically contains 4x bike rides (two recommended as mountain bike rides, the other two can be done on either a road bike or mountain bike). You will build up to doing a couple of long rides on back to back days in the weekend. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Further details can be found here:

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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