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Category 1 TIME CRUNCHED 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
No Ratings

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.

Still have questions about this plan?
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 Category 1 TIME CRUNCHED Cross Country Mountain Bike Build, Peak and Race Training Plan is smart-trainer ready and will sync with Zwift, Trainer Road and all training apps compatible with TrainingPeaks. This training plan is optimized for indoor training but any session can be synced to your Garmin and taken outdoors if the opportunity arises!

Each workout in this LW Coaching Category 1 Cross Country TIME CRUNCHED Build, Peak and Race Training Plan has both power and heart rate training guidelines. Athletes can follow along with a heart rate monitor only or take advantage of a power meter.

Weekday workouts have tips to help you work the sessions into your busy life and advice on whether to move the workout to another day or drop it. Optional extra bonus workouts are included in the plan to take advantage of when you have unexpected free time. 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 duration averages 6-8 hours. An optional 1-2 bonus workouts can add another 1-2 hours/week.

Visit our LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles and learn new workouts.

LW Coaching mountain bike training plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:01 hrs 3:00 hrs
0:34 hrs 0:19 hrs
0:52 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:01 hrs 3:00 hrs
0:34 hrs 0:19 hrs
0:52 hrs 0:30 hrs
—— ——

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

Sample Day 1

0:30:00
Core training

Do a variety of exercises for your hip, abdominal and lower back muscles.

Examples are bridging, pillar exercises, crunches, back extensions, bridging, Pilates. If you are time crunched today you can split this up into 2-3 ten minute sessions and fit them into your schedule wherever possible.

Follow this link for exercise suggestions Core Training for Mountain Bikers.: http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2

1:00:00
73.6TSS
Power and HR Performance 20 min Field Test

Heart rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate training zones. It is also used to establish a performance benchmark to compare and track your progress.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with lan easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Time crunched option: Shorten the cool-down time today.

Sample Day 2

0:30:00
Core training and stretching (optional)

Riding is the priority today. If you are time crunched skip this session. Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.

Here is a sample 30 min core and stretch routine suggestion: https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 3

0:40:00
19.3TSS
Spin-ups (structured)

This is a bonus workout. Only do this workout if you have a fridge full of healthy groceries, can sleep 8+ hours tonight and have given time and attention to your loved ones.

Warm-up:
- 10 mins easy pace power L1-2/HRZ 1-2

Main-set:

Repeat 8 times
- 30 sec spin-ups to max cadence of 110 rpm in smallest gear available. Power and HR stay in zone 1-2
- 2.5 min recovery after each spin-up interval in power L1/HRZ1 at 75 - 85 rpm

Relax during the 30 sec spin-up interval. Experiment with muscle groups and see just how relaxed you can be while at 110 rpm. The goal of this workout is to fire your neuromuscular pathways quickly without creating muscular fatigue or cardiovascular work. When doing this session correctly power and heart rate stay low.

Cool-down:
- 6 min easy power L1, HRZ1

Sample Day 3

0:19:59
Core and upper body strength

Repeat this circuit 2-3 times
- 10-15 push-ups
- 5 minutes of a variety of abs and back
- 10-15 pull-ups or rows
- 5 minutes of abs and back
- 5 minutes stretching hips and legs

Vary number and speed of ab and back exercises. Examples are planks, crunches, super-mans, chair pose.

Sample Day 4

1:00:00
81TSS
L5: 5 x 4 (structured)

Warm-Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 2 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1

Main-Set:
- 5 x 4 minutes in power L5 or HRZ5 with 3 minutes easy spin recovery in power L1 or HRZ1 after each interval.

Bonus option: If you have extra time, energy and motivation today, add up to 30 minutes of zone 1- 2 riding after the intervals.

Read this Recovery Strategies Doc: https://lwcoaching.com/tools-to-speed-recovery today and use every recovery method available to you.

Sample Day 4

0:10:00
Post Ride Foam Roll and Stretch

After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

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