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Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lynda Wallenfels

All plans by this Coach
4.83 (6)

Length

12 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Our tried and tested LW Coaching cross-country mountain bike build, peak and race 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 twelve week Build, Peak and Race Training Plan is designed for Category 1 Class racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Ideally, prior to starting this plan you should have completed the LW Coaching 12-week Category 1 Base Training Plan. If not, you ideally have at least 8 weeks aerobic of base training done and have completed several tempo sessions.

This plan is paced by power (watts), heart rate and perceived exertion. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan.

The plan is designed to put the top end power onto your aerobic and threshold base. This is the type of training that takes you from being fit to being fast. You will be riding six times per week. This plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short-track practice, micro intervals, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Schedule this training plan to end on the day of your highest priority race. Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.

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.

LW Coaching mountain bike training plan




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
7:52 hrs 3:00 hrs
Strengthx4
2:17 hrs 1:00 hrs
Otherx3
0:57 hrs 1:00 hrs
Customx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:52 hrs 3:00 hrs
Strength
2:17 hrs 1:00 hrs
Other
0:57 hrs 1:00 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com