Mountain Bike XC XCM: Winter/Pre-Season Elite (Pro/Cat 1), 3-Month, ~15 hrs/week
Jeremiah BishopAll plans by this Coach
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This highly motivated endurance mountain bikers-focused training plan is designed for experienced high level athletes looking to make big gains in the off season. This plan is appropriate for endurance and cross-country racing. The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. The plan accommodates training in moderate (seasonal) climates, to include some cross-training activity. My custom and fun bike workouts keep the training fresh, while building the important rock-solid foundation of fitness you'll need for a great season.
This training plan is a refreshing contrast to long/slow/distance training plans, and is unique in its maintenance of all systems. Like a professional rider, a little bit of intensity in your off season will make the transition to racing easier; this plan will show you how. This plan accommodates a full-time work schedule, with mid-week rides limited to 2.5 hours. This plan features one 4-day training block/camp during the final month: plan to schedule for this accordingly. Yoga is not incorporated in this plan. If you practice yoga, substitute out the short core workouts for your existing practice is great.
Consultation and customization of this plan is available. E-mail me, I would love to help you attain your goals!
Good luck and keep it fun!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:31 hrs||4:00 hrs|
|5:15 hrs||5:00 hrs|
|0:35 hrs||0:45 hrs|
|0:16 hrs||0:15 hrs|
|0:01 hrs||0:20 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:31 hrs||4:00 hrs|
||5:15 hrs||5:00 hrs|
||0:35 hrs||0:45 hrs|
||0:16 hrs||0:15 hrs|
||0:01 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor