How to Prepare the Week Before a Mountain Bike Race: A Day-by-Day Guide

By Anthony James, Simple Endurance Coaching mountain bike coach

You’ve got a mountain bike race coming up this weekend — maybe it’s a big one. You’re a week out. What should you do now?

The work is done. 

Now it’s time to focus on execution — and that starts with a smart race week plan and a dialed-in fueling strategy. 

Preparing for a mountain bike race doesn’t just happen the night before — it’s a full week of strategic workouts, proper rest, and consistent nutrition.

Here’s your race week guide to help you feel confident, strong, and ready to crush your race day goals.

Monday: Rest & Start Fueling for the Weekend

• Ride: Off day or super easy spin (30–45 minutes)
  
• Goal: Recovery and mental reset
  
• Fueling: Begin your carb-loading strategy now — not the night before.
  
  • Focus on nutrient-dense meals
    
  • Include quality carbs throughout the day
    

📝 Tip: You’re not just fueling for today — you’re fueling for the weekend. 

Waiting until Saturday is too late to top off glycogen stores.

Tuesday: Activate with Short Intervals

• Ride: 30–45 minutes with short intervals (e.g. 1–2 minutes hard, full recovery)
  
• Goal: Keep the legs sharp and the body responsive to intensity
  
• Intensity: Zone 4–5, but short and focused
  
• Fueling: Practice fueling on the bike — gels, drink mix, or real food if needed
  

📝 Tip: You can do these on the trainer or road — they’re tougher to execute well on technical trails.

Wednesday: Low Zone 2 Endurance Ride

• Ride: 90 minutes to 2 hours at the top of your recovery zone or low Zone 2
  
• Goal: Maintain endurance without fatigue
  
• Location: Trails are ideal to stay comfortable with terrain
  
• Fueling: Aim for 40–70g of carbs per hour on this ride
  

📝 Tip: Still focusing on fueling for the weekend. Under-eating today could hurt your race-day energy.

Thursday: Tune-Up Intervals (If Racing Sunday)

• Ride: 30–45 minutes with race-prep intervals
  
  • Example: 20/40s or 30/30s — 2 sets of 6–10 reps depending on your level
    
• Goal: Keep legs activated, not overworked
  
• Fueling: Continue to carb-load and hydrate throughout the day
  

📝 Tip: If your race is on Saturday, skip this workout and follow Friday’s guidance instead.

Friday: Final Recovery & Rest

• Ride: Off or super light 30-minute spin
  
• Goal: Blood flow, recovery, and mental prep
  
• Sleep: Prioritize good rest tonight — you might sleep poorly Saturday night due to nerves
  

📝 Tip: Don’t worry if you feel flat. Trust the taper process.

Saturday: Pre-Ride the Course

• Ride: 1–2 easy laps of the course
  
  • First lap: scout lines
    
  • Second lap: do 5–7 short 30-second efforts, plus 2 race-pace efforts (5–6 mins)
    
• Goal: Shake out nerves, dial in lines, test gear
  
• Fueling: Eat and hydrate aggressively
  

📝 Tip: This is NOT a hard day. Blow out the cobwebs and relax.

Race Day: Execute Your Plan

• Morning Routine:
  
  • Eat a full breakfast 3 hours before your start
    
  • Stay hydrated
    
  • Stay calm and visualize your race
    
• Warm-Up Protocol (45–60 minutes before your race):
  
  • 5 minutes easy spin
    
  • 7 x 30-second efforts (1 min easy between)
    
  • 2 x 5-minute tempo/race pace (2 min easy between)
    
  • 3-minute cool down
    
  • Eat a gel just before the end of your warm-up
    
• Race Fueling Strategy:
  
  • Carbs in your bottles or pockets
    
  • Have a plan for fueling every 30–45 minutes
    

📝 Tip: Focus on what you can control. Have fun, race smart, and trust your training.

Racing Back-to-Back Weekends?

You can repeat this MTB race week plan for multiple weeks if you’re racing back-to-back weekends. 

Just adjust based on how your body feels and consult your coach if needed.

Three Things to Know About Preparing for Your Mountain Bike Race

1. Start Fueling Early — Not Just the Day Before

Fueling for a mountain bike race starts at the beginning of the week, not the night before. Consistently eating quality carbohydrates and staying hydrated throughout the week helps build and maintain glycogen stores so you’re fully topped off on race day.

2. Use Short, Targeted Workouts to Stay Sharp

You don’t need to train hard — just smart. Brief interval sessions early in the week and pre-race activations keep your legs firing and your body ready, without building fatigue. The key is maintaining sharpness without overloading.

3. Your Race Day Routine Should Be Dialed In

A structured warm-up, proper timing of pre-race meals, and mental focus are essential. Visualizing the course, practicing calm breathing, and having a race-day fueling plan in place all contribute to showing up confident and race-ready.

Final Thoughts

A successful mountain bike race starts long before you line up at the start. Smart planning, consistent fueling, and targeted workouts during race week will help you feel energized and confident when it counts most.

Need help fine-tuning your race prep plan?
📧 Email Coach Anthony at [email protected] for support and coaching.