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Category 3 Beginner Cross Country Mountain Bike Training Plan

Author

Lynda Wallenfels

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Length

12 Weeks

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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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Plan Description

This twelve week training plan is designed for the rider competing in Category 3 Beginner cross country mountain bike events. Prior to starting this plan you should have been riding 1-2 times per week recently and be comfortable riding your bike on dirt roads.

The plan guides you through pedaling drills and mountain bike skills and progressively increases your fitness, peaking with a race in week 12. During this plan, you will be riding three times per week, with an optional extra fourth ride in weeks 4, 5, 7, 8, 10 and 11. Tuesdays focus on pedaling and mountain bike skills, Thursdays focus on endurance and hills, Saturday is a recovery or optional ride day and Sunday is the endurance and threshold day.

The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan.

Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:30 hrs 0:15 hrs
1:16 hrs 1:00 hrs
0:57 hrs 0:30 hrs
1:14 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:30 hrs 0:15 hrs
1:16 hrs 1:00 hrs
0:57 hrs 0:30 hrs
1:14 hrs 1:30 hrs
—— ——

Training Load By Week


Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com

Sample Day 1

0:15:00
DAY #1 Foam Roll and Stretch

DAY #1: Use a combination of rolling on a foam roller cylinder to self massage and stretching, to work out your hot spots and any tight areas. Scroll to the bottom of this page to see a foam roller exercise Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/

Sample Day 2

0:30:00
DAY #2 Skills Focused Ride

DAY #2: Today ride at an easy pace and effort level during the entire ride. Periodically do a total body inventory from head to toe and check that all non-working muscles are relaxed. Wiggle your fingers and toes. Check your elbows are bent and shoulders relaxed. Practice pedaling in a relaxed and smooth manner seated over bumpy terrain. Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to check in you are riding at the correct intensity.

Sample Day 3

0:30:00
DAY #3 Stability Exercises for Cyclists

DAY #3: Do these Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/

Today's exercises are early season pre-hab work to counter and prevent strength imbalances caused by cycling that lead to niggly overuse injuries. This workout is preventative maintenance.

Sample Day 4

0:30:00
DAY #4 Easy Ride

DAY #4: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.

Sample Day 5

0:30:00
DAY #5 Core and Stretch

DAY #5: Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 6

0:15:00
DAY #6 Foam Roll and Stretch

DAY #6: Use a combination of rolling on a foam roller cylinder to self massage and stretching, to work out your hot spots.

Sample Day 7

0:45:00
DAY #7 Easy Ride

DAY #7: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail. Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to check in you are riding at the correct intensity.

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