XC MTB - 12Week - 10hr/wk - Race Ready

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XC MTB - 12Week - 10hr/wk - Race Ready

Author

Summit Endurance Academy

Length

12 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike, 2 Strength, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking intermediate advanced

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This plan is designed for intermediate to advanced mountain bikers who want to build a strong foundation of speed and fitness in order to roll into XC race season and races that average 60min-2.5hrs. The plan can be done outside during riding season, inside on a trainer, or both.


EagleCorner


Hand-crafted by Summit Endurance Academy coaches Joe Howdyshell, MS and Uriell Carlson, RDN, this plan encapsulates their passion for the sport and combined coaching knowledge.


The plan provides an 12-week structured and periodized training schedule averaging 9:27 hours per week in order to maximize your performance on race day. Your longest week is 11:30hrs while your shortest week is 7:00hrs. Weeks vary between intensity, medium, recovery and race weeks. They will include intervals, tempo, strength, skills and drills, and a long weekend workout.


Prior to using this plan, you should be able to ride no less than one hour on single track trails without feeling like you’re going to die.


Purchase of this plan includes our comprehensive Mountain Biking Training Plan Guide, which explains how to use your training plan, plus email acces to Coach Joe and Coach Uri at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation.


Questions? Please visit our website SummitEnduranceAcademy.com or email Joe or Uri directly at Joe@SummitEnduranceAcademy.com or Uri@Summitenduranceacademy.com 

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:27

Sample Day 1

1:39:59
30/30's

20m progressive warmup
8m high cadence L3
8m L1/2
-
3x: 5m of (30s L5, 30s L1)
( with 5m recovery between)
-
Ride to finish prescribed time
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 1

0:30:00
Bike Max Strength 1

WARMUP:
5m jog or bike
2X
10 bridges
10 pushups
10 situps
30s front plank
-
WORK:
1X5 Deadlifts
1X5 Back Squats
1X5 Weighted Hip Thrusts
1X5 Dumbbell Lunges
-
COOLDOWN:
10m stationary bike
FLEXIBILITY/MOBILITY:
Work contract relax during each stretch. Stretch to muscle tension, flex target muscle for 5 seconds, relax into a longer stretch, repeat for a minute, and then spend the second minute breathing deeply into the stretch.
2m standing forward fold.
2m squat
2m low lunge
2m lizard right
2m lizard left

Sample Day 2

1:00:00
Recovery Ride

EASY spin. L1, maybe some L2.

Sample Day 3

1:15:00
LTHR Test

15m progressive warmup
5m L3
5m L1/2
-
On a flat to gradual uphill road, ride for 30 minutes as hard as you can.
-
20m easy spin

Sample Day 4

1:00:00
L2 - Distance

As much distance as you can get in L2, with SOME L3.
Include 20 minutes accumulated of climbing standing
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 5

2:00:00
L2 - Distance

As much distance as you can get in L2, with SOME L3.
Include 20 minutes accumulated of climbing standing
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 5

0:30:00
Bike Max Strength 1

WARMUP:
5m jog or bike
2X
10 bridges
10 pushups
10 situps
30s front plank
-
WORK:
1X5 Deadlifts
1X5 Back Squats
1X5 Weighted Hip Thrusts
1X5 Dumbbell Lunges
-
COOLDOWN:
10m stationary bike
FLEXIBILITY/MOBILITY:
Work contract relax during each stretch. Stretch to muscle tension, flex target muscle for 5 seconds, relax into a longer stretch, repeat for a minute, and then spend the second minute breathing deeply into the stretch.
2m standing forward fold.
2m squat
2m low lunge
2m lizard right
2m lizard left

$75.00 - Buy Now