2019 EPIC SINGLETRACK & XC NATIONALS PLAN

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
Training Load By Week

12-Week Epic Singletrack & XC Nationals Plan, 2019

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!

This plan is created specifically for the 2019 Epic Singletrack Series races in Winter Park, Colorado AND the USAC XC MTB National Championships also to be held in Winter Park, Colorado.

The plan is power, HR & RPE compatible based on the equipment riders have available to them.

RACE PREP PLAN:

The program follows a two-week cycle of training, racing, and recovery beginning in June and ending in late August. Following the plan athletes will perform weekly strength training sessions, interval sessions, endurance sessions, and recovery to have them building fitness up to and peaking for the late July National Championship event; and then maintaining that peak through the final two Epic Singletrack Series events.

Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts. You will test once beginning the plan and again near the end of the plan to validate your improvements.

PLAN DETAILS:

Our Race Prep Plans are ideal for racers looking to bring their strength, power, speed and endurance to top levels for a peak performance. Overall volume is self-adjustable from 8 to 16+ hours a week depending on your individual needs. Click Links Below to Learn More:

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 2
1:00:00
30TSS
RACE PREP MAINTENANCE: C/No Race

Heavier strength-maintenance session. Follow the instructions on "C Race" tab of attached spreadsheet for 1st or 2nd session as needed.

Sample Day 3
1:08:00
79.6TSS
1:00-4:00 ANAEROBIC POWER

MAIN SET: 
4x0:15 @ 1:00 Power (~190% FTP (0:45 rec))
4x0:30 @ 2:00 Power (~160% FTP (1:30 rec))
4x1:00 @ 4:00 Power (~130% FTP (3:00 rec))
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 1-2 hours. 

If you don't have power meter, go by feel: 1:00 Power is RPE 19 of 20, 2:00 Power is RPE 18 of 20, 4:00 Power is RPE 17 of 20. 

HR is used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Workout is designed for indoor trainer, however you can easily do this outside on the road or dirt. Get in a warm-up, do the main set of intervals, and finish with a cool-down.
You can also increase the total volume of the ride with longer warm-up & warm-down riding; total workout time 1-3 hours.

Sample Day 4
1:30:00
81.8TSS
AeT INTERVALS (3x15)

MAIN SET: 
3x15:00 Aerobic Intervals.


Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels; power is appx. 2-4 hour power on your zone spreadsheet. 

You can do this outside on dirt or paved climbs. Doesn't have to be super structured...simply ride 10-20 minute segments at 75-80% max HR. RPE is moderate (12-13/20).

Sample Day 5
1:00:00
30TSS
RACE PREP MAINTENANCE: C/No Race

Heavier strength-maintenance session. Follow the instructions on "C Race" tab of attached spreadsheet for 1st or 2nd session as needed.

Sample Day 6
1:08:00
79.6TSS
1:00-4:00 ANAEROBIC POWER

MAIN SET: 
4x0:15 @ 1:00 Power (~190% FTP (0:45 rec))
4x0:30 @ 2:00 Power (~160% FTP (1:30 rec))
4x1:00 @ 4:00 Power (~130% FTP (3:00 rec))
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 1-2 hours. 

If you don't have power meter, go by feel: 1:00 Power is RPE 19 of 20, 2:00 Power is RPE 18 of 20, 4:00 Power is RPE 17 of 20. 

HR is used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Workout is designed for indoor trainer, however you can easily do this outside on the road or dirt. Get in a warm-up, do the main set of intervals, and finish with a cool-down.
You can also increase the total volume of the ride with longer warm-up & warm-down riding; total workout time 1-3 hours.

Sample Day 7
4:00:00
200TSS
ENDURANCE RIDE

All day endurance effort. Zones 1-3, low HR cruiser. RPE as 8-12/20. Choose hilly terrain as HR allows.

*3-5 hours is target duration for endurance maintenance depending on your individual volume preferences.

Sample Day 8
0:40:00
20TSS
RACE PREP MAINTENANCE: B Race

Lighter strength-maintenance session. 
Follow the instructions on "B Race" tab of attached spreadsheet. Only 1 strength session this week.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.