This is a 16-week foundation training plan designed by White Pine Athletics' Head Coach Kyle McFarland.
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
Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides
Smart trainer or power meter is encouraged, heart rate monitor not required.
With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes 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.