MTB XC (Cross-Country) Build Phase (Intermediate, Cat 2, Sport Class 8 weeks) Reusable

Author

Steve Clement

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike, 1 MTB, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking intermediate advanced masters time goal power based hr based strength

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Summary

Build up to your A race with maximum power and speed!

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.

Email me at steve@warpspeedcoaching.com with any questions or comments. Check out warpspeedcoaching.com for tips and relevant blog posts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:10
Training Load By Week
Average Weekly Training Hours: 10:10
Average Weekly Breakdown

Steve Clement

Warp Speed Coaching

Coaching to help endurance athletes reach peak performance. I am a USA Cycling Level 3 certified coach, and I specialize in mountain biking, but I also coach running, trail running, road cycling, triathlon and cyclocross.

I can coach diabetic endurance athletes. As a type 1 diabetic, I know diabetics have their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.

Back to Plan Details

Sample Day 1

1:10:00
64.4TSS
Threshold Intervals

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.

Sample Day 8

1:41:00
83.2TSS
Force Intervals

Big Gear Force Interval 1:40.
3-4 5min zone 3 efforts with cadence 60-65 rpm 2 min rest between

Sample Day 15

1:25:45
105.1TSS
XC MTB Intervals

Zone 4: 5.5 minutes then 2 minutes REST > Zone 5: 3 minutes then 3 minutes Rest then Zone 6: 1 minute into an 7.5 min Zone 4 interval with a 5 sec burst every minute.

In all total that’s a 22 minute effort broken up into the power demands from the race. The athlete could work their way up to performing this effort the numbers of times they’ll have to race up it each time concentrating on maximal power output for the durations prescribed (Zones 4 , 5 & 6).

Sample Day 22

1:41:00
83.2TSS
Force Intervals

Big Gear Force Interval 1:40.
3-4 5min zone 3 efforts with cadence 60-65 rpm 2 min rest between

Sample Day 29

2:03:00
131.2TSS
Lactate Thresh Ints. 2x20 crisscross

Warm up well with 20-30 minutes of spinning and 3-4 x 60-90 second accelerations to Zones 4-5. Follow this with 2 x 20 minute intervals in Zone 3-4. Within each 20 min interval criss cross from Zone 3 to Zone 4 every 2 minutes. Take 15 minute rest between intervals. Finish off with easy spinning in Zone 1 only.

Sample Day 36

1:41:00
83.2TSS
Force Intervals

Big Gear Force Interval 1:40.
3-4 5min zone 3 efforts with cadence 60-65 rpm 2 min rest between

Sample Day 50

1:41:00
83.2TSS
Force Intervals

Big Gear Force Interval 1:40.
3-4 5min zone 3 efforts with cadence 60-65 rpm 2 min rest between

MTB XC (Cross-Country) Build Phase (Intermediate, Cat 2, Sport Class 8 weeks) Reusable

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