Browse More Plans

Mountain Bike Season XC Racing 18 Weeks

Author

By Nick de Meyer

All plans by this Coach
No Ratings

Length

18 Weeks

Refund Policy

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?

Plan Description

Level 1 Week 1

This is a progressive mountain bike training plan aimed at 90-120 mins of cross country racing. It has 2 sessions a week of core strength, progressing through the weeks into more muscular strength workouts.
The bike sessions are designed to get you race ready in 6 weeks.Training 4-5 times a week, being interval and hiit training based they progressively increase the amount of time you're working at race pace over the 6 week plan
There is some high intensity interval training included to increase your anaerobic capacity, aswell as some skills based sessions and endurance training to maintain your base fitness


Level 2 Starts in Week 7

This Mtb race xc plan is a progression from the Mtb race level 1 plan. It is designed to take you up to the next level of fitness, and does this with more race specific and higher intensity sessions, including a weekly series of full gas intervals.

In this plan you'll be doing 5 mtb race specific sessions a week with 2-3 core sessions a week. How many of the core sessions you do is optional.

This is a progressive mountain bike training plan aimed at 90-120 mins of cross country racing. It has 2 sessions a week of core strength, progressing through the weeks into more muscular strength workouts.
The bike sessions are designed to get you race ready in 6 weeks.Training 4-5 times a week, being interval and hiit training based they progressively increase the amount of time you're working at race pace over the 6 week plan

There is some high intensity interval training included to increase your anaerobic capacity, as well as some skills based sessions and endurance training to maintain your base fitness

If you have any questions about the plan please email Nick at Stealth Endurance Coaching at stealthendurancecoaching@gmail.com


Level 3 Starts in Week 13

This is a progressive mountain bike training plan aimed at 90-120 mins of cross country racing. It has 2 sessions a week of core strength, progressing through the weeks into more muscular strength workouts.

The bike sessions are designed to get you race ready in 6 weeks.Training 4-5 times a week, being interval and hiit training based they progressively increase the amount of time you're working at race pace over the 6 week plan

There is a lot more high intensity interval training included than he previous 2 mtb xc race plans designed to increase your anaerobic capacity, aswell as some skills based sessions and endurance training to maintain your base fitness



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:54 hrs 3:00 hrs
1:21 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:54 hrs 3:00 hrs
1:21 hrs 1:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

0:40:00
Core HIIT

after warming up on a rowing machine for 1km HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength
do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat

Sample Day 2

1:00:00
AE, MTB starts

BT: Warm-up well. Then from a full stop go max effort for 1 minute before settling in at heart rate 4-5a zones for 10 minutes. Spin 15-20 minutes for recovery. Then repeat. Can be done on gentle trail or road.

Sample Day 3

0:45:00
legs power

3x12-15 reps jumps and hops to be powerful like plyometrics

Sample Day 3

0:30:00
Core Strength BW

after warming up on a rowing machine for 1km do 2x20 reps of each exercise

Sample Day 4

1:00:00
hiit 3: 1 on 1 off hr#5b

After a long warm up building through your heart rate zones to 80% og max hr
do 1 minute on with 1 minute off done five times x3
cool down 10 mins easy

Sample Day 6

1:30:00
Threshold Bursts

Threshold Bursts: 2 x 20 min On 10 min OFF @ low zone 4 ftp – high zone 4 ftp watts w 15 seconds > zone 5 watts @ 5, 10, 15, 20 minutes

Sample Day 7

2:30:00
mtb base building hilly XC

ride in zone 1-2 easy base building for 2 hours

$144.00 - Buy Now