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v3.1 - XCM MARATHON MOUNTAIN BIKE, Low Volume: 10-Week Race Preparation Plan - Reusable

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cody Waite, Waite Endurance

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Low-Volume 10-Week Race Prep Plan for XCM Cross-Country Marathon MTB - v3.1 - Re-Usable

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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.

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RACE PREP PLAN DESCRIPTION:

Our 10-week XCM Cross-Country Marathon MTB Race-Prep Plan, v3.1, is designed for Marathon distance racers (40-60) 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 10 week plan is set up in 5 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power and gradually expanding through Vo2 Max, Anaerobic Threshold, Aerobic 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.

LEARN MORE:

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)

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@teamwaite.com


USAC               USAT               TPC



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:09 hrs 5:00 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:09 hrs 5:00 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

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