Category 1 TIME CRUNCHED Cross Country Mountain Bike Base Training Plan
Lynda WallenfelsAll plans by this Coach
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.Still have questions about this plan?
Our tried and tested LW Coaching Category 1 TIME CRUNCHED Cross Country Mountain Bike Base Training Plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.
This TIME CRUNCHED Category 1 Base Training Plan can be followed with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes.
Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurricular/interests) preventing you from putting in the massive hours usually required in most training plans? This training plan maximizes the time a busy person *does* have. You know, kinda like - train smarter, not harder.
This is not the quick & easy way to suddenly be a Category 1 Expert mtn biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
Most weekday workouts have two or more options to help you work the sessions into your busy life and tips on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
When you have completed this plan you can progress on to the 12 week LW Coaching TIME CRUNCHED Cross Country Build, Peak and Race plan. Schedule this second plan to finish on the date of your most important race.
Visit our LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:35 hrs||3:30 hrs|
|1:02 hrs||0:30 hrs|
|0:11 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:35 hrs||3:30 hrs|
||1:02 hrs||0:30 hrs|
||0:11 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor