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Cat 2/3 Mountain Bike Plan

Author

Zach Fout

No Ratings

Length

15 Weeks

Plan Specs

cycling mountain biking beginner intermediate power based hr based

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.

Plan Description

This plan is built for the Cat 2/3 mountain bike racer that's looking to maximize their training with a limited time schedule. The training schedule is set up to ride 3 days during the week and 1 weekend training ride. Total time per week is around 6 hours. Whether you're training heart rate or power, this plan is set up for you.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
3:28 hrs 1:50 hrs
2:14 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
3:28 hrs 1:50 hrs
2:14 hrs 2:30 hrs

Training Load By Week


Sample Day 1

1:30:00
20 MIN FIELD TEST (POWER)

***MAKE SURE YOU CALIBRATE YOUR POWER METER BEFORE YOU START***
WU: 15 min EZ, 5 min at LT wattage (time trial pace) and 5 min EZ.
MS: Then, on a loop or out and back on the flats, give me your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. 5 min EZ. Finish w/ 15 min at Sub-LT HR.
CD: 15 min EZ.
Then go to: My Settings in Training Peaks, clicking on the Zones button, and putting your FTP in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your FTP zones to use for the entire training program.

Sample Day 1

1:30:00
LTHR test for plan

Warm up (WU): Spin easy for 15 min. Then slowly build to an effort of 4 out of 10 for the next 5 min. Then, spin easy for 5 min.
Main Session (MS): Find an area that you can ride uninterrupted for 30 min. First the first 10 min. of the test slowly build up to an effort that you can maximize for 20 min. After the first 10 min. hit the lap button and give your maximal 20 min effort. Don't go all out or you won't be able to finish the test.
Cool Down (CD): 15 min easy spin
Then go to: My Settings in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your HR zones to use for the entire training program.

Sample Day 2

1:00:00
Tempo with jumps

Warm up (WU): 5min easy spin
Main Session (MS): Ride in the tempo zone for 50 min. During the 50 min of tempo, I want you to do a 15 sec jump every 5 min. (Total of 10 jumps) A jump is an effort 8 out of 10 seated in the saddle. Then, return to tempo effort.
Cool Down (CD): 5 min easy spin.

Stretch and foam roll afterwards.

Sample Day 4

1:30:00
Tempo with jumps - complete either Sat or Sun.

Warm up (WU): 15 min easy spin
Main Session (MS): Ride in the tempo zone for 60 min. During the 60 min of tempo, I want you to do a 15 sec jump every 5 min. (Total of 12 jumps) A jump is an effort 8 out of 10 seated in the saddle. Then, return to tempo effort.
Cool Down (CD): 15 min easy spin.

Stretch and foam roll afterwards.

Sample Day 7

1:00:00
Sub LT

WU: 10 min easy spin.
MS: 3 x 10 min in the sub LT zone, 5 min easy spin in between (btw) efforts.
CD: 10 min easy spin.

Sample Day 8

0:50:00
Vo2

WU: 10 min easy spin
MS: 10 min in the sub LT zone, 5 min easy spin
MS2: 3 x 3 min in the vo2 zone w/ 3 min easy spin in btw efforts.
CD: 10 min easy spin

Sample Day 10

1:00:00
Sub LT

WU: 10 min easy spin.
MS: 3 x 10 min in the sub LT zone, 5 min easy spin in between (btw) efforts.
CD: 10 min easy spin.

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