Intermediate Time Constrained XC MTB Racer - Build/Peak/Race 11 Week Plan

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Intermediate Time Constrained XC MTB Racer - Build/Peak/Race 11 Week Plan

Author

Pete MacLeod

All plans by this Coach

Length

11 Weeks

Typical Week

2 Day Off, 2 Bike, 3 MTB

Longest Workout

2:30 hrs

Plan Specs

cycling mountain biking intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is recommended for XC racers who have a busy work week but freedom on the weekends. Ideally you would have both a road and mountain bike. But only a mountain bike is needed. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 7-9 hours of training, with recovery weeks around 5 hours of training. Most weekday workouts are only 1hr.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts.

This plan will take you from the start of your build training through your first A priority race. This plan is designed for those who have limited week day availabilty, but 2-3hrs available on the weekends. Plan to spend 7-9 hours a week training.

You will start with the 8 week build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace. The plan concludes with a two week taper before your A priority event.

Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races.

If you did not complete one my base plans, or do not know your current training zones, it's recommended to to complete the 1 week Field Test Plan before starting this plan.

Check out my other plans for base and strength training plans as well.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:30
Training Load By Week
Average Weekly Training Hours: 06:30
Average Weekly Breakdown

Pete MacLeod

Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.

Sample Day 1

1:00:00
58TSS
Tempo with Bursts

Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.

Sample Day 2

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 3

1:00:00
67.7TSS
Pyramid

These are completed in Zone 5 and duration increases to a specified point and then decreases back to zero. Rest is equal to the interval length. For example you may get a workout called Pyramid4. This would be 1min on then 1 min off – 2 min on then 2 min off – 3on, 3off – 4on, 4off – 3on, 3 off – 2on, 2off – 1on, 1off. Cadence is above 75.

Sample Day 5

2:00:00
104.3TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 6

2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 8

1:10:00
73.5TSS
MTB Starts

This workout simulates a mountain bike race start. It is broken into 3 sections, with a specified time for each section. Section one in Z5, Section two in Z4, and the section 3 in Z3/4

Sample Day 9

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

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