Intermediate Time Constrained XC MTB Racer - Build/Peak/Race 11 Week Plan
Pete MacLeodAll plans by this Coach
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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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:55 hrs||2:30 hrs|
Day Off x2
|2:35 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:55 hrs||2:30 hrs|
||2:35 hrs||2:00 hrs|