The Over 40’s MTB Programme

Smart, Effective Training For Mid-Life Riders.

Training That Works With Your Body.

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.

You can train in a gym or at home, with just a few resistance bands required, and all exercises have video instruction so you know you are doing them properly. The programme is hosted on the number 1 online training app, TrainHeroic, making your experience smooth and convenient from the very first session.

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

How it works

Buy today for instant access
20 Weeks of training
  • Simple, effective and kind to your body.
  • Train at home or at the gym.
  • Ideal for time-poor riders looking to enjoy their riding more
  • Reduce injuries and ride pain-free
  • Great for riders whose health and fitness has dropped off
  • Helps you balance work, life, health and riding
Only $189 USD – About $9 (≈ £7) per week.

What you'll get

  • 20 Week Strength Training Programme.
  • PDF Training Guide To Support Your Journey.
  • Additional Mobility, Breathing and Yoga.
  • Weekly Emails With Tips, Content, and Motivation.
  • Support to improve Stress, Sleep and Posture.
  • Progressive and Science-Backed Programming Specifically for Over 40’s Riders
  • 1 Year Of Access On TrainHeroic App.
  • Based On Years Of Experience Coaching Riders Of All Levels.


Perfectly partnered with

  • Day 1: Strength Training
  • Day 2: Mobility and Breathing
  • Day 3: Strength Training
  • Day 5: Optional Bodyweight Training
  • Day 6/7: Ride Your Bike!
  • You organise your week, your way.
  • Still ride with your mates and have fun!

Your coach

Ben Plenge, performance specialist

Strength & Conditioning Coach

A life-long mountain biker, Ben Plenge fell in love with riding on dirt in the ’90s and hasn’t slowed down ever since.

He found a love for fitness during his career in the British Army where he served tours in Iraq and Afghanistan and retired as a Captain. On leaving the Army, Ben qualified as a professional coach and setup The Strength Factory to help riders of all levels smash their goals. These days Ben balances his own riding and fitness with being a husband, and father of two wild kids whilst also running The Strength Factory.

Ben’s client list includes Pro riders, Wyn Masters (GT Factory Racing) and Joe Smith (Vitus), freeride star Veronique Sandler and Enduro World Series racers Chris Hutchens (Contour Collective) and Fergus Ryan (Santa Cruz) as well as hundreds of amateur racers and everyday trail riders like you. When you sign up to The Over 40’s MTB Programme you’re in safe hands.

As seen on

The Pros on the programme

From grassroots heroes to World Cup superstars, we train the best in the game.

Wyn Masters


Joe Smith