16 Week Winter XC MTB/NICA PROGRAM
Kyle McFarland, USAT, USAC, ACSMAll plans by this Coach
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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
*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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:59 hrs||1:45 hrs|
|0:31 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:59 hrs||1:45 hrs|
||0:31 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter