| Training Plans |
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The following training plans are available:
- Andy Applegate Endurance Mountain Bike Base Plan 1
 Plan Description
This plan is designed for the endurance mountain bike racer looking for an early season base program. This plan is ideal for racers whose goal events include durations between 6 and 24 hours and distances from 50 through 100 miles or longer. The plan specifies an hourly training volume between 10 and 18 hours per week (hey, it is a plan for ENDURANCE racing!). The workouts are heart rate based, but can easily be translated to a power based system as well, contact me for information on this.
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This plan is based on 4 week mesocycles (training blocks) of 3 weeks "on" followed by a lower volume recovery week. The first "block" stresses aerobic fitness with mostly zone 2 and 3 work. Intensity builds in for the second block though using a "reverse periodization" methodology. One of the basic premises of periodized training is to build from general fitness work to training that is more and more specific to the discipline as the important events draw near. Since endurance racing relies primarily on superior aerobic fitness and the ability to put in long hours in the saddle during events, we put some of the more intense training earlier in the program, so as the race season draws near, focus can be shifted back to the high volume training necessary to be successful at endurance events.
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This is a BASE training plan and should be followed by a BUILD & RACE plan to lead to the important goal events of the season.
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Andy Applegate
andy@velosportsperformancecenter.com
Plan preview
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- Andy Applegate XC Mountain Bike Base Plan 1
Plan Description
This plan is designed for the cross country mountain bike racer looking for an early season base program. This plan is ideal for racers whose goal events include MTB cross country races between 1.5 and 3 hours long. The plan specifies an hourly training volume between 9.5 and 16 hours per week . The workouts are heart rate based, but can easily be translated to a power based system as well, contact me for information on this.
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This plan is based on 4 week mesocycles (training blocks) of 3 weeks "on" followed by a lower volume recovery week. The first "block" stresses aerobic fitness with mostly zone 2 and 3 work. Intensity builds in for the second and third blocks.
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This is a BASE training plan and should be followed by a BUILD & RACE plan to lead to the important goal events of the season.
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Andy Applegate
andy@velosportsperformancecenter.com
Plan preview
Buy Now $85
- Beginner 13 Week Cyclo-cross TrainingPlan
Plan Description
This program is suited for athletes at the beginning level looking for a detailed, specific training plan to improve thier cyclo-cross racing. Make no mistake, many of the workouts are very intense, but are well suited for the athlete competing in 30 to 40 minute 'cross events. Racers competing in 45 to 60 minute 'cross events, or those with more experience, should consider the Intermediate or Elite 13 Week Cyclo-cross Plan.
Plan preview
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- Intermediate 13 week cyclo-cross plan
Plan Description
This program is suited for athletes at the intermediate level looking for a detailed, specific training plan to improve thier cyclo-cross racing. Make no mistake, many of the workouts are very intense, but are well suited for the athlete competing in 45 or 60 minute 'cross events. Racers competing in 30 to 40 minute 'cross events, or those new to the sport, should consider the Beginner 13 Week Cyclo-cross Plan and Elite or advanced racers competing at a high level in 60 minute events should use the Elite 13 Week Cyclo-cross Plan.
Plan preview
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- Elite 13 Week Cyclo-Cross Plan
Plan Description
This program is suited for athletes at the advanced level looking for a detailed, specific training plan to improve thier cyclo-cross racing. Make no mistake, many of the workouts are very intense, but are well suited for the athlete competing in 60 minute 'cross events. Racers competing in 30 to 45 minute 'cross events, or those new to the sport, should consider the Beginner or Intermediate 13 Week Cyclo-cross Plan.
Plan preview
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- Beginner to Intermediate Hilly Century Plan
Plan Description
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- 12 Week Road Base Training Plan - Beginner
Plan Description
This training plan is designed for beginner riders looking for a detailed, structured training plan to develop their base fitness. It is based on 3 week training cycles (2 hard, one easy). Four 3 week cycles comprise the 12 weeks. The program incorporates weekly training hours between 5.5 and 10 hours, so it is also ideal for riders with very limited available training time.
Plan preview
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- 12 week Road Base Training Plan - Intermediate
Plan Description
This training plan is designed for intermediate riders (with at least one full season experience) looking for a detailed, structured training plan to develop base fitness. It is based on 4 week training cycles (3 hard, one easy). Three x four week cycles comprise the 12 weeks. The program incorporates weekly training between 6 and 12 hours.
Plan preview
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- Andy Applegate Road Base Training Plan Power Based - Advanced
Plan Description
This training plan is designed for more advanced riders (with at least 2 full seasons of experience) looking for a detailed, structured training plan to develop aerobic base fitness. It is based on 4 week training cycles (3 hard, one easy). Three x four week cycles comprise the 12 weeks. The program incorporates weekly training between 6 and 16 hours. This plan uses POWER to determine workout intensities.
Plan preview
Buy Now $75
- Andy Applegate Road Base Training Plan Power Based - Intermediate
Plan Description
This training plan is designed for intermediate riders (with at least one full season experience) looking for a detailed, structured training plan to develop base fitness. It is based on 4 week training cycles (3 hard, one easy). Three x four week cycles comprise the 12 weeks. The program incorporates weekly training between 6 and 12 hours. This plan uses POWER to determine workout intensities.
Plan preview
Buy Now $75
- 12 Week Road Base Training Plan - Advanced
Plan Description
This training plan is designed for advanced riders (with at least two seasons of experience) looking for a detailed, structured training plan to develop base fitness. It is based on 4 week training cycles (3 hard, one easy). Three x four week cycles comprise the 12 weeks. The program incorporates weekly training time between 7.5 and 15.5 hours.
Plan preview
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- 12 week TT Training Plan
Plan Description
This training plan is designed for all levels of cyclists with a short to medium length Time Trial as their goal race (10KM -25KM). This program is Heart Rate based. It is based on a 400 annual hour training program, but can easily be adjusted for more or less available training hours. The workouts are very time trial focused. It also assumes that the rider will have built a decent aerobic fitness base before starting the program. I would recommend at least having a solid 4-8 weeks of base fitness training before starting this program.
Plan preview
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