This is a structured program specifically designed to develop the aerobic base necessary for XCO and Marathon racing and similar disciplines. Expected outcomes from the plan include: improved VO2max, improved lactate threshold power, improved time to exhaustion at the lactate threshold and improved fat oxidation ability.

This plan broadly follows a ‘pyramidal’ intensity distribution and prioritises low-intensity training, which is essential for long-term and sustainable improvements in aerobic fitness [1]. The plan also includes carefully-considered amounts of higher-intensity training. This begins with a focus on low-cadence training around a ‘Zone 3/4’ intensity, designed to develop muscular endurance. It then moves to higher intensities designed to elicit ‘central’ improvements in VO2max and develop lactate clearance (scientific support for interval designs is referenced within the plan, where relevant). Additionally, we employ scientifically-grounded techniques such as fasted training to help increase the stimulus for aerobic adaptations [2].

The plan is laid out over a 16-week period, using four mesocycles, each featuring a 3-week ramp in training load, which is then followed up by a week aimed at recovering and adapting to the load. This ramp rate from week to week is "functionally conservative"; enough to result in a meaningful training stress yet gradual enough to avoid 'non-functional overreaching' or overtraining. Regular testing is included to assess progress and ensure training intensities are set appropriately.

NOTE: The plan's volume is totally adaptable from the default 7-12 hrs/week, where guidance on doing so is provided in our detailed user guide supplied with each plan.

Who’s it for?

This plan has been built specifically for MODERATE TO WELL TRAINED MTB XCO and MARATHON cyclists seeking to build their aerobic base in anticipation of the upcoming competitive season. This plan is also suitable for anyone training for gravel and CX racing and similar off-road disciplines. As the plan starts with lower-intensity interval work, it is appropriate for those who are coming back to training after a break, although we'd suggest completing a few weeks of exclusively low-intensity training before beginning this plan.

The plan can be used during the base phase (e.g. 5-8 months before the start of the main race season), or any other period where a focus on all-round aerobic development is desired.

This plan can be followed in isolation, but also forms the first of a series of plans, designed to follow up to and through your race season. After this plan, we generally recommend following the ‘Customisable Specific/Build Phase for MTB MARATHON’ or the ‘Customisable Specific/Build Phase for MTB XCO’ plan, depending on your discipline, and then moving onto the ‘Customisable MTB XC/MARATHON In-Season Program’ plan.

If you have any questions about the suitability of this plan or how it might fit with other plans, please get in touch via info@highnorth.co.uk.

Key Features

• Built using TrainingPeaks’ Workout Builder


• All workouts exportable to .FIT, .ZWO, .ERG formats (to be used with Zwift, TrainerRoad etc)


• Pyramidal Intensity Distribution


• Large variety of interval workouts


• All workouts designed for power meter users


• Progressive TSS load for sustained improvement throughout 16-week period


• Each workout’s purpose and key adaptations clearly communicated

REFERENCES

[1] Seiler, Stephen, and Espen Tønnessen. "Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training." Sportscience 13.13 (2009): 32-53.

[2] Burke, L. M. (2010). Fueling strategies to optimize performance: training high or training low?. Scandinavian journal of medicine & science in sports, 20, 48-58.