Intervals for XC MTB'ing - Basic
Author
Frank Overton, FasCat Coaching
All plans by this CoachLength
7 Weeks
Typical Week
1 Day Off, 4 Bike, 1 Other, 1 Strength, 1 MTB
Longest Workout
2:30 hrs
Plan Specs
cycling mountain biking beginner masters weightloss power based hr based tss based strength
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Summary
Includes Structured Workouts
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XC Mountain Biking is all about short anaerobic power output! As such This training plan starts by working on your race start and quickly moves into Zone 6 Anaerobic Work. There are endurance mountain bike hammer rides on the weekend for training and technical skills practice. Tuesday, Wednesday and Thursdays are for 1 minuters, VO2’s, threshold and the diabolical Tabatas.
You'll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you'll be sure to ride at the correct efforts and you can measure your improvement too! Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.
This Basic plan is for the rider with 1 hour a day to ride during during the week and 2-5.5 hours on the weekend.
Stats
Sample Day 1
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.
Sample Day 2
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
Sample Day 3
3 x 12 minutes ON (zone 3) 6 minutes OFF
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Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
Sample Day 5
2 sets of 2 x 3 minutes ON 3 minutes OFF; 6 min b/w sets
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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Choose a flat to slightly uphill stretch of road that lasts at LEAST 3 minutes. Go back and forth if its a hill or continue on if flat-ish. Avoid downhill sections
Warm up and cool down in Zones 1/2.
Sample Day 6
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
Sample Day 8
2 sets of 6 x 20 sec on 10 sec off Full Gas!!
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15 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/
Sample Day 9
From a Standing Start, continuous for 10 minutes: - 15 secs, FULL GAS SPRINT, Zone 7 - 45 sec, FULL GAS, Zone 6 wattages - 2 min, Zone 5 wattages - 4 min, Zone 4, - 2 min Sweet Spot - No rest inb/w whatsoever; DON"T let your power drop! You are simulating a FULL GAS MTB Race Start