XC MTB'ing - In Season Training Plan - Advanced

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XC MTB'ing - In Season Training Plan - Advanced


Frank Overton, FasCat Coaching

All plans by this Coach


7 Weeks

Typical Week

4 Bike, 4 Other, 2 MTB

Longest Workout

4:30 hrs

Plan Specs

cycling mountain biking advanced masters weightloss power based hr based tss based

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Includes Structured Workouts

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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 Advanced plan is for the rider with 2-2.5 hours a day to ride during the week and 1-4.5 hours on the weekend.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:50
Training Load By Week
Average Weekly Training Hours: 10:50
Average Weekly Breakdown

FasCat Coaching

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.

Sample Day 1

Zone 2: Endurance + SPRINTS

Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP - SPRINTS: for the middle 60 minutes I want you to do 6 sprints (1 every 10 minutes) max 5 second effort on flat or slightly uphill terrain. Out of the saddle full gas using a mailbox, tree or pole as your finish line. - For More Information, please Read: https://www.fascatcoaching.com/tips/training-zones/

Sample Day 2

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 3

Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 3

YogaGlo for better Bike Handling Skills

This 30 minute Level 1 Class:

Sample Day 4

Openers 3 x 45 seconds

3 x 45 seconds on 90 seconds off. FULL GAS!!
Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race

Sample Day 5

MTB Warm Up Protocol

Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
After you finish this warm up go direct to the start line to relax and focus.

Sample Day 5

XC Race!

Good Luck! Don't forget to eat and drink: Gels every 30 minutes during & up to 2 Electrolyte Drink H20 bottles per Hour

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