6 Weeks MTB Cross Country Race Preparation, Cat 1 & 2 (Workout Builder) Power. 7-8 hours

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:20 hrs

Plan Specs

cycling mountain biking power based tss based

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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.

“Get Super Strong and Fit for Cross Country MTB racing!”


This training plan is highly specific to the type of efforts required for MTB racing and is ideal for Cat 1-2 level racers (see also Cat 3 & beginner plan). If you follow this plan you will be in incredible shape by the time your racing begins. The plan allows for racing to already begin on week 4 of the training plan. Week 6 is the first official race listed on the training plan and is a taper week leading up to this race weekend. This will ensure that you are fresh and ready to perform at your very best.

Training plan description: This training plan averages mostly 7-8 hours per week for around 420-520 TSS per week. Week day training (Tuesday, Wednesday, Thursday) includes specific training and intervals that can be performed either indoors, or on the road or MTB using a power meter. Weekends include the option for group rides (road or MTB) and specific MTB rides. For these weekend rides we have listed corresponding heart rate percentages that go along with the power targets.

Prior to this plan you should have a good level of fitness and have been training consistently for 8+ weeks for a minimum of 6+ hours/week. The plan is in the Workout Builder format which provides personalized power targets for each training session and intervals, calculated automatically from your Threshold number saved in your TrainingPeaks account. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan is built for training with power

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:56

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:26:00
99.9TSS
Threshold Intervals

Threshold intervals to improve your functional threshold power (FTP). Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session! 

During the interval aim to keep a smooth and consistent effort. Remember if you are within 10 watts of target you are doing it right.

Sample Day 2

1:14:00
65TSS
Big Gear Climbing intervals

Big gear interval to develop muscular strength. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. Perform these ideally on a climb. alternatively, you can do each interval on a flat road or indoors.

Coach tips: Perform the big gear seated and with a smooth cadence. Stay relaxed and focus on being smooth. You may extend recovery times between intervals. If you have any knee pain, ride a higher cadence to stop intervals. Remember to spin after the intervals.

Sample Day 3

1:29:00
108.8TSS
Sub Threshold + V02

Intervals alternating 4 minutes at Sub Threshold / 1 minute at V02 ... This session improves your lactate tolerance. Focus on smooth transitions back down to Sub Threshold each time. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind. You need to be mentally prepared for this challenging session!

During the interval aim to hit the target or slightly higher for the 60 sec hardest portion. The hardest part is often going back to sub threshold. Aim to stay smooth here and resume your sub threshold power as quickly as you can.

Sample Day 5

2:00:00
112.8TSS
MTB Tempo riding

Harder tempo riding on the MTB working on muscular endurance. Below you will see step-by-step instructions on how to perform this session including your power (heart rate) and cadence targets.

Your target power is listed. This is a guideline for when you are putting steady power down. It will be higher uphill and lower through turns and downhills. If you are using heart rate aim for between 73-83% of max heart rate for the tempo riding.

Coach tips: Select a route where you can put out a steady effort for extended periods. The effort should be a notch below race pace but still somewhat hard. Have fun!

Sample Day 6

2:20:00
98.7TSS
Group Ride or Solo Endurance

Road or MTB ride with a group or solo. Aim to spend lots of time in Zone 2.

You can go for a fun exploration ride off road or do a spirited group ride on the road. You can go harder at times and push yourself in the higher zones.

Alternatively, ride solo indoor or outdoors and stay mostly in Zone 2 (see your Power Zones in TrainingPeaks)

Sample Day 8

1:26:00
105TSS
Threshold + 30/30 intervals

Threshold intervals and 30/30 intervals combined. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. These intervals are best performed on a flat terrain or indoor trainer.

Coach tips: Prepare mentally the night before this session by visualizing your intervals in your mind.

During the 30/30 focus on your acceleration and cadence by spinning over 110 rpm. Stay smooth and consistent throughout the interval.

Sample Day 9

1:29:00
80.1TSS
Big Gear Climbing intervals

Big gear interval to develop muscular strength. Below you will see step-by-step instructions on how to perform this session including your power and cadence targets.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown for big gear. Perform these ideally on a climb. alternatively, you can do each interval on a flat road or indoors.

Coach tips: Perform the big gear seated and with a smooth cadence. Stay relaxed and focus on being smooth. You may extend recovery times between intervals. If you have any knee pain, ride a higher cadence to stop intervals. Remember to spin after the intervals.

6 Weeks MTB Cross Country Race Preparation, Cat 1 & 2 (Workout Builder) Power. 7-8 hours

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