Intermediate Base for faster MTB XC + email access to Coach (WKO4/5 i Levels)

Author

Richard Rollinson of CPT Cycling - Training Peaks blog author and L2 TP Certified Coach

All plans by this Coach

Length

13 Weeks

Typical Week

1 Day Off, 3 Bike, 2 MTB, 1 Strength

Longest Workout

2:45 hrs

Plan Specs

cycling mountain biking intermediate masters power based tss based base period

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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Training Plans by Richard Rollinson of CPT Cycling



WHAT'S INCLUDED WITH THIS PLAN?

  • Coach tips and guidance in every bike workout
  • Email access to Coach
  • Automatically exportable workout steps
  • Training Plan Guide
  • Plan is reusable to future dates in your Training Peaks calendar
  • Plan end date can be changed to fit around your goal event
  • Charts to download into WKO to set up Test and Optimised Interval targets


TRAIN WITH COACH RICHARD


This Training Plan from CPT Cycling has been built by Training Peaks Blog author and Training Peaks level 2 Certified Cycling Coach Richard Rollinson. With experience racing MTB and later, Road since 1997, Starting in 2010 as a coach to International squad level.

As an athlete he also raced to UCI 2.2 International level in the Tour of Southland. Achieving these results while working full time and unsociable hours. Richard now uses this experience to manage the training schedules of the busy lives of the riders that he coaches from beginner to elite level. This knowledge has been passed into this Training Plan as it takes into account an average working week.


CPT CYCLING COACHED RIDERS SAY


"Thanks Richard! This is also yours for brilliant coaching, spot-on advice about how this race would develop and how to best win it." Atle Sommer; after winning the 2018 Norwegian Masters National Road Race title.


THIS PLAN USES THE LATEST FROM THE TRAINING PEAKS PLANNED WORKOUT STEPS BUILDER


Meaning that a high and low range of power target can be used and automatically exported to your favourite bike computer or indoor training app for live power targets as you ride.


WHO IS THIS PLAN RIGHT FOR?


This plan is designed for intermediate or masters cyclists training towards Mountain Bike Cross Country and optimised towards this. If this does not sound like the right plan for you, then check out the rest of Coach Richard's extensive range of plans.


QUESTIONS AND GUIDANCE ON FINDING THE BEST PLAN FOR YOU


If you would like some guidance as to what might be the best training plan for you, then feel free to email Coach Richard. There are plans for Masters, Intermediate and Advanced cyclists as well as Base training, Criterium, various Grand Fondo events, Road Racing, TT and MTB. Don't forget that totally individualised plans with regular coach feedback are also available through the CPT Cycling Custom Coaching Subscriptions page.


YOU WILL NEED WKO


To make the most of this Training Plan. You can download WKO
if you do not already have it to make the most of the greater level of individualisation in the power targets contained in this plan. If you do not wish to use WKO, I also offer a large selection of Classic Power Zone plans that do not require WKO. WKO i Levels allow you to make the most of individualised training that goes beyond FTP. To help you adjust the targets for Testing and Optimised Intervals that are advised in this plan, I have built and included WKO charts ready to download to help you reach your personal best


Go hard and have fun working towards your targets and achieving those goals. You can do it. Let's Go!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:20
Training Load By Week
Average Weekly Training Hours: 07:20
Average Weekly Breakdown

Richard Rollinson

CPT Cycling

Having coached cycling since 2010 and racing since 1997, I have guided riders from beginner to international level to achieve their goals through power based training. Delivering personalised plans and providing actionable feedback with expert analysis. I would love to help you achieve your next goals too.

Back to Plan Details

Sample Day 1

0:50:30
51.6TSS
Anaerobic Capacity FR x4

-This workout is designed to contribute to the adaptation of improving Power Duration of your Anaerobic Capacity.
-Start hard, but not too hard. This should be higher than final Lap Power for first few seconds.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.

Sample Day 2

0:45:50
45.7TSS
Standing Starts x4

Developing technique and gear selection for standing starts and increasing force strength.

Sample Day 3

1:08:30
103.2TSS
Vo2 max 10m x3

-This workout is designed to increase your Vo2 Max.
-This helps towards improving your upper limit for aerobic efforts.

Sample Day 4

1:00:00
40TSS
MTB Strength Endurance 1h

WARM UP: *5 minutes zone 2 heart rate on cardiovascular machine EXERCISES: *2x15 Squats *2x15 Lunges *2x15 Calf raises *2x15 Step ups *2x15 Reverse Woodchopper *2x15 Tricep kickback *2x15 Bicep curl *2x15 Shoulder press *2x15 Reverse curl *2x15 Wrist curl COOL DOWN: *5 minutes zone 2 heart rate on cardiovascular machine

Sample Day 5

1:05:00
62.9TSS
Tempo Intervals 2x 20m

-Intervals contributing to help extend long duration intensity.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 6

2:02:00
147.5TSS
MTB Group (or Solo) 2h

This ride can be completed with a group or solo as a solo ride.
-Choose a technical course to work on your skills and to vary your pace to achieve the planned IF and duration.

Sample Day 8

1:04:10
60TSS
PD Curve Test: Short

This test is key to improving your FTP this month!
-If you achieve your power duration target today, this gives you the best possible chance to bring your power duration curve up, contributing to mFTP (Power duration curve modelled FTP)
-These are Max Sprints, give it everything!

Intermediate Base for faster MTB XC + email access to Coach (WKO4/5 i Levels)

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