MTB XC (Cross-Country) Peak and Race Periods (Intermediate, Cat 2, Sport Class 3 weeks) Reusable

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:20

Keep intensity, but lower volume to peak for your A race!

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.

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Sample Day 1
Easy Ride, zones 1-2

Do an easy mountain bike ride or ride in zones 1-2 on your trainer.

Sample Day 2
Tempo, long

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.

Sample Day 3
Anaerobic Threshold Steady State

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.

Sample Day 4
Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 5
Group ride, race simulation

Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.

Sample Day 6
Easy ride

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.

Sample Day 19
Sprints, short, pre-race

On race bike set-up, do 7-10 x 8-12 second, max- effort sprints (3-minute recoveries). Good warm-up and cool down. Otherwise heart rate zones 1-2.

Steve Clement
Warp Speed Coaching

Coaching to help endurance athletes reach peak performance. I am a USA Cycling Level 3 certified coach, and I specialize in mountain biking, but I also coach running, trail running, road cycling, triathlon and cyclocross.

I can coach diabetic endurance athletes. As a type 1 diabetic, I know diabetics have their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.