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Intermediate Master's XC MTB Race - Build/Peak/Race

Author

Pete MacLeod

All plans by this Coach

Length

10 Weeks

Plan Specs

cycling mountain biking intermediate masters

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Plan Description

This plan is recommended for Masters age racers. Ideally you would have both a road and mountain bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks are 9hrs hours of training, with recovery weeks around 6 hours.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts.

This plan will take a Masters cross-country racer from the start of their build period through their first A priority race. In order to successfully complete this plan, you must have already completed base training.

Most weekday workouts are 1-1.5hrs, but there are a few 2hr week day rides.

During this plan the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace. The plan concludes with a two week taper before your A priority event.

Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:30 hrs 3:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:30 hrs 3:30 hrs
—— ——

Training Load By Week


Pete MacLeod

Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.

Sample Day 1

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 2

1:00:00
57.2TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 3

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 5

1:00:00
48.2TSS
Openers

Complete 4x 30sec all out efforts, with 1 min rest between each one. The rest of the ride should be in Zone 2.

Sample Day 6

1:00:00
FIELD TEST

The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down

Sample Day 8

1:30:00
98.2TSS
Sweet Spot with Bursts

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 9

1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

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