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16 Week Winter XC MTB/NICA PROGRAM

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kyle McFarland, USAT, USAC, ACSM

All plans by this Coach
No Ratings

Length

16 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.

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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

This is a 16-week foundation training plan designed by White Pine Athletics' Head Coach Kyle McFarland.


Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer.


Our 16-Week Off Season-Pre Season XC MTB/NICA PLAN is ideal for XC MTB athletes racing Olympic distance, and Marathon distance. This is the perfect plan for NICA athletes with access to a smart trainer, or NICA teams who wish to train together during the off season and preseason.


This plan works best for athletes who:
-Are ready to make the jump to riding at the front of the pack, chase down leaders, and stand on the podium
-Are able to ride for 90min consistently
-Are have consistent access to an indoor bike trainer
-Are motivated to train, improve, and work hard for results


Details:

*Comprised of 3-5 structured bike sessions per week
*Includes strength training sessions for the first 6 weeks
*All bike session are structured to allow export to 3rd party apps such as Zwift, Rouvy, TrainerRoad, Wahoo, Garmin, etc.
*Bike sessions range from 1 hour to 90 minutes, and strength ranges from 30min to 1 hour and include instructional videos. Optional outdoor sessions range up to 3 hours in duration

Smart trainer or power meter is encouraged, heart rate monitor not required.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
4:59 hrs 1:45 hrs
Strengthx1
0:31 hrs 1:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
4:59 hrs 1:45 hrs
Strength
0:31 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kyle McFarland

White Pine Athletics

As a coach certified under USA Cycling, USA Triathlon, IRONMAN and the American College of Sports Medicine, I believe in training protocols that are science-based and research-driven. I want to help my clients apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events. I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.⁣