2019 Experienced XC MTB Racer - Build/Peak/Race HR BASED

Average Weekly Training Hours 08:13
Training Load By Week
Average Weekly Training Hours 08:13
Training Load By Week

This plan is recommended for Expert and Category 1 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 will be around 10 hours of training, with recovery weeks around 7 hours of training.

This plan uses the workout builder and all workouts are based off Heart Rate. This plan is also available with the workouts built on Power, please see my other plans.

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 the experienced cross-country racer from the end of their base training season through their first A priority race. This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides (most are 1.5-2hrs long).

You will start with the 8 week build period. During this phase 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

Sample Day -3
0:30:00
Bonus Core, Strength and Stretch

Extra Credit Work. Mix it up and change the routine around when you see this workout on your schedule.

Sample Day 4
0:30:00
Bonus Core, Strength and Stretch

Extra Credit Work. Mix it up and change the routine around when you see this workout on your schedule.

Sample Day 11
0:30:00
Bonus Core, Strength and Stretch

Extra Credit Work. Mix it up and change the routine around when you see this workout on your schedule.

Sample Day 23
1:30:00
60TSS

Easy MTB Ride

Sample Day 24
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 31
2:00:00
120TSS

C or B Priority Race

Sample Day 73
2:30:00
A RACE

A RACE

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.