12 Week Intermediate Cross Country

Average Weekly Training Hours 07:04
Training Load By Week
Average Weekly Training Hours 07:04
Training Load By Week
Sample Day 3
0:45:00
Hills

Mountain Bike Hills:

Warm Up 10 Minutes.

2 x 5 min steady hill climb at 80-85% effort, use downhill as recovery.

Remainder of ride in moderate intensity, 65%-70% intensity.

Cool down well. Stretch and Foam Roll

Sample Day 4
1:00:00
Bike Steady w/ Cadence Drill

Steady Riding on road or mountain bike. Think about cadence. Spin up your legs to as high of a cadence as you can handle for 20 seconds at a time. Allowing yourself as much rest needed before spinning up again. Aim to do this at least 10 times over the course of your ride.
Cool down well.

Sample Day 6
1:30:00
Steady Saturday

Saturday early in the plan is good spent with friends out on the mountain and just enjoying your day. Its suggested that you find a group ride and go for however long feels comfortable and fun. Not suggested to go much over 2 hrs in duration.

Sample Day 7
1:00:00
Sunday Funday

Again, early in the plan.
Can be done alone, but preferably in a group setting to aid in keeping the training fun. No planned intervals or sets. Only goal is to have your butt on the saddle.

Sample Day 8
0:45:00
Elasticity

Mini Band Internal and External Rotation: With band around your legs just above your knees stand with your feet slightly wider apart than your shoulders, your hips are back and down, you back is flat. Keeping your left leg stationary, move your right knee in and out for 20 reps, and then switch. You should feel work in your glutes. Repeat both sides 5 times with 60 seconds rest after each complete cycle.

Squat Jumps: Stand with your feet on the ground just outside of your shoulders and your hands behind your head. Sit back and down into a squat position, keep your knees behind your toes. Hold in squat for 3 seconds and then jump vertically. Land back in the starting squat position and hold another 3 seconds. Repeat 10 times. Repeat 5 times with 60 seconds rest between sets.

Lateral Bounds: Stand on one leg and load your hip and arms back and down, then bound laterally, landing on the opposite foot, and without pausing, bound back to the other leg. Hold 3 seconds. Note: Your using your hip and arms to generate force, and you are bounding for distance and also height. Anticipate the ground and minimize the contact time on the "quick" side. Always land softly by absorbing the shock through your hip and keep your stomach tight and your feet straight ahead through the movement. Complete sets of 10 each side and then rest 60 seconds, repeat 5 times.

Broad jumps: Start with both feet facing forward and slightly wider than hip distance. Squat and keep your arms and shoulders low and back. Thrust jump forward for distance and height and land softly in another squat position. Hold 3 seconds before attempting another jump.  Continue with 5 jumps and rest for 30 seconds. Repeat set 5 times.

Sample Day 9
1:00:00
Intervals

The initial intervals are small and easy to begin acclimation. The rest of the ride is spent in moderate intensity 50-60%.

Warm up well for 10 minutes, include a couple of high cadence spin ups of 10 to 15 seconds.

Interval set:
3 x 30 seconds 85-95% effort. Rest 1 minute between sets.
3 x 15 seconds 95-100% effort. Rest 1 minute between sets.
3 x 10 seconds All out, sanding effort. Rest 1 minute.

Cool down well , stretch and foam roll.

Sample Day 10
0:45:00
Mtn Bike Hills

Warm up well.

3 x 5 minute steady hill climb in 80-85% effort.
Spend the rest of the ride in moderate intensity of 60-75% effort, and when given the option to take high trail routes, take those options.
Cool down with light spinning for at least 5 minutes at the end of your ride.

Kata Skaggs
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Coach Kata

Drawing from over 17 years of experience on the trail with mountain biking and trail running I started at the beginner level and advanced to pro cross country riding and endurance riding. Racing in the pro circuit since 2011, I have been fortunate to travel to many places all over the world. The skills and knowledge gained over the years combined with my true passion to help others succeed has led me to the life of coaching.