This is a Mountain Bike Cross Country plan for a 3 week Peak and Race Period before an "A" priority race. This plan has a 2 week peak period and a 1 week race period, tapering in duration but increasing intensity to prepare for the body for the race. This plan uses power and heart rate zones for interval training. Also included is a lot of workouts for recovery.
Do an easy mountain bike ride or ride in zones 1-2 on your trainer.
Long tempo. Ride 50-60 minutes steady in the heart rate 3-5a zones. Non-stop. Flat course. Aero position. Smooth pedaling. 85-100 rpm. Breathe easily.
Warm up 20-30 minutes. Then ride 2 hours steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a power meter.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time. 80-90 rpm. This is intended to be a recovery and aerobic maintenance ride.
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.