Category 3 Beginner Cross Country Mountain Bike Training Plan
Lynda WallenfelsAll plans by this Coach
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.
How it Works
Training Plan Sample Week
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
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?