Masters Peak form for faster MTB XCO + email access to Coach (for Classic Power Zones)

Average Weekly Training Hours 06:16
Training Load By Week
Average Weekly Training Hours 06:16
Training Load By Week



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


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 this while working full time and unsociable hours. Richard now uses this experience to manage coached riders 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.

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WHO IS THIS PLAN RIGHT FOR?


This plan is designed for masters or beginner 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.


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

Sample Day 2
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 3
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 4
0:45:50
45.7TSS
Standing Starts x4

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

Sample Day 10
1:00:00
40TSS
MTB Strength Build 1h

WARM UP:
*5 minutes zone 2 heart rate on cardiovascular machine
EXERCISES:
-Perform at speed of 2 reps per second. Adjust weight accordingly to achieve this.
*3x10 Squats
*3x10 Lunges
*3x10 Calf raises
*3x10 Step ups
*3x10 Reverse Woodchopper
*3x10 Tricep kickback
*3x10 Bicep curl
*3x10 Shoulder press
*3x10 Reverse curl
*3x10 Wrist curl
COOL DOWN:
*5 minutes zone 2 heart rate on cardiovascular machine

Sample Day 19
1:00:00
40TSS
MTB Strength Build 1h

WARM UP:
*5 minutes zone 2 heart rate on cardiovascular machine
EXERCISES:
-Perform at speed of 2 reps per second. Adjust weight accordingly to achieve this.
*3x10 Squats
*3x10 Lunges
*3x10 Calf raises
*3x10 Step ups
*3x10 Reverse Woodchopper
*3x10 Tricep kickback
*3x10 Bicep curl
*3x10 Shoulder press
*3x10 Reverse curl
*3x10 Wrist curl
COOL DOWN:
*5 minutes zone 2 heart rate on cardiovascular machine

Sample Day 47
1:00:00
40TSS
MTB Strength Build 1h

WARM UP:
*5 minutes zone 2 heart rate on cardiovascular machine
EXERCISES:
-Perform at speed of 2 reps per second. Adjust weight accordingly to achieve this.
*3x10 Squats
*3x10 Lunges
*3x10 Calf raises
*3x10 Step ups
*3x10 Reverse Woodchopper
*3x10 Tricep kickback
*3x10 Bicep curl
*3x10 Shoulder press
*3x10 Reverse curl
*3x10 Wrist curl
COOL DOWN:
*5 minutes zone 2 heart rate on cardiovascular machine

Sample Day 81
0:58:25
43.4TSS
Opener 1h

An Opener workout can be used pre race or to break up a recovery ride.

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.