v3.1 - XCO CROSS COUNTRY MOUNTAIN BIKE, Low Volume: 8-Week Race Preparation Plan - ReUsable
Cody WaiteAll plans by this Coach
Low-Volume 8-Week Race Prep Plan for XCO Cross-Country MTB - v3.1 - Re-Usable
Written by Cody Waite, of Waite Endurance
This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!
The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.
RACE PREP PLAN DESCRIPTION:
Our 8-week XCO Cross-Country MTB Race-Prep Plan, v3.1, is designed for XC distance racers (20-40) miles) looking to sharpen up their race day fitness leading up to their A-priority event. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.
This 8 week plan is set up in 4 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power and gradually expanding through Vo2 Max, Anaerobic Threshold, and a final a Peak/Taper into your goal event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system, and two endurance rides. Strength training sessions continue from our Base Builder plans in the form of Maintenance sessions that are optional depending on your strength training preferences.
Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts. You will test once beginning the plan and again near the end of the plan to validate your improvements.
REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.
- Our Base Builder Philosophy
- Our Race Prep Philosophy
- Our MTB Race Prep Plans
- Listen to Our PODCAST
- Subscribe to Our YouTube Channel
OTHER MTB RACE PREP OPTIONS:We have both LOW & HIGH volume Race Prep Plans available. Search v3.1 in the Training Peaks Plan Store or Contact Us! (email below)
Email Cody directly with questions now or as you go: firstname.lastname@example.org
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:20 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:20 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?