XC MTB'ing - In Season Training Plan - Intermediate

Average Weekly Training Hours 07:03
Training Load By Week
Average Weekly Training Hours 07:03
Training Load By Week

XC Mountain Biking is all about short anaerobic power output! As such This training plan starts by working on your race start and quickly moves into Zone 6 Anaerobic Work. There are endurance mountain bike hammer rides on the weekend for training and technical skills practice. Tuesday, Wednesday and Thursdays are for 1 minuters, VO2’s, threshold and the diabolical Tabatas.

You'll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you'll be sure to ride at the correct efforts and you can measure your improvement too! Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

This Intermediate plan is for the rider with 1-1.5 hours a day to ride during the week and 1-3 hours on the weekend.

Sample Day 3
1:30:00
105.5TSS
Zone 6: 2 sets of 3x1 min ON, 1 min OFF

Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.

Sample Day 9
1:30:00
112.3TSS
MTB Race Start Practice

From a Standing Start, continuous for 10 minutes: - 15 secs, FULL GAS SPRINT, Zone 7 - 45 sec, FULL GAS, Zone 6 wattages - 2 min, Zone 5 wattages - 4 min, Zone 4, - 2 min Sweet Spot - No rest inb/w whatsoever; DON"T let your power drop! You are simulating a FULL GAS MTB Race Start

Sample Day 10
1:15:00
84.3TSS
Tabatas! 20/10's

2 sets of 8 x 20 sec on 10 sec off Full Gas!! 
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15 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

Sample Day 13
2:00:00
162TSS
Mtb Ride @ 90% Race Pace

Head to the local trails and push yourself not quite at race pace but more like 90%
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Really juice the power up the short steep climbs and hammer everywhere else!
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Find a loop and time yourself. How fast can you do the loop? How consistent are your times over each lap?

Sample Day 17
1:30:00
100.8TSS
Tabatas! 20/10's

3 sets of 6 x 20 sec on 10 sec off Full Gas!! 
-
10 min rest b/w sets
-
170% of your FTP (yes, they are hard)
-
Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
-
Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

Sample Day 31
1:30:00
113.2TSS
Sweet Spot Bursts: 3 x 15 minutes

3 x 15 minutes ON in Sweet Spot with a 'burst' every 3 minutes; 10 minutes recovery
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Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 10 secs at 200% of your FTP then return to sweet spot wattages.
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Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.
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https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 37
1:30:00
104.3TSS
MTB starts 1 min > LT 10 min

Warm-up well (20 minutes easy pedaling) Then from a full stop go FULL GAS effort for 1 minute right into heart rate/power zones 4-5 for 10 minutes. Spin 10 minutes for recovery. Then repeat. Can be done on gentle trail or road.

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.