This is a Mountain Bike Cross Country plan for a 8 week Build Phase before an "A" priority race. This plan has a strength and interval workouts to build up the body in preparation for the demands of cross country mountain bike racing. This plan uses power and heart rate zones for interval training. Also included is a lot of workouts for recovery.
Use the endurance workout file attached to here on the paperclip icon on the top right.
Warm Up for 15 minutes at a steady pace with a high cadence. Then complete two 15-minute efforts at 90 - 95% of your power threshold or at 97 - 100% of your heart rate threshold seperated by 5 minutes of easy pedaling. These can be done on hills or on the flats but try to avoid extended downhills or any interuptions. The goal is to stay at the recommended power level as long as possible.Cool down for at least 15 minutes.
Yesterday was a tough interval session, so use today to recover in Zones 1-2.
Cruise intervals. Road or trainer. Do 4-5 x 6 minutes at power zone 4 (2 minute recovery). Smooth pedaling. 85-100 rpm.
Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Do a yoga class or follow along a yoga video.