Cross Country Build and Peak Program (Beginner / Cat 3)
Drew EdsallAll plans by this Coach
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This mountain bike training plan is geared toward a Beginner or Cat 3 Mountain Bike Racer.
This is a great training plan to start 4-8 weeks before your first race of the season.
Over the 4 months of training, this mountain bike training program will build your "racing fitness" so you come into the season strong. The first month is a "Build" month with key emphasis on VO2max, nueromuscular, and Threshold increases. The two months after that are "In Season" race months. The training program will set up your HR zones and then guide you through the weekly workouts with clear and precise workout instructions every day. The mountain bike program is focused on a state and/or regional XC mountain bike championship series, such as your local State, Regional, or National Mountain Bike Series of races. A key part of getting to your peak and being ready to race, is racing likewise this program incorporates racing into it. Starting on the third weekend, you will have the option to race or do an important ride every weekend.
The program will set up your HR zones and then guide you through the weekly workouts with clear and precise workout instructions every day.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*6-10 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:49 hrs||3:30 hrs|
Day Off x2
|1:21 hrs||1:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:49 hrs||3:30 hrs|
||1:21 hrs||1:40 hrs|