Cross Country 12 Week Build Plan (Cat 1/Expert/Advanced)

Average Weekly Training Hours 10:22
Training Load By Week
Average Weekly Training Hours 10:22
Training Load By Week

This is a week plan for the Cat 1 Expert Level MTB Racer with a "A" Race at the end of the 12 weeks. By the end of this training plan, if followed, the racer will be competitive in the Cat 1 (Expert) Races that last 2-2.5hrs.

Start this plan 12 weeks before your goal race.

Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training

The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.

See my website for more information about me. http://mtbcoach.com

Sample Day 1
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 2
0:30:00
Active Recovery

Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm. if tired, take the time off with no riding.

Sample Day 3
1:30:00
2x20 at LT

Warm up for 10-15 min Ride 20 min in zone 4-5. You don't need to go over over zone 5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 10 min. Repeat 1 or two more times. If time allows continue riding at your own pace.

Sample Day 3
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 4
1:30:00
Tempo--30-45

Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Can be done on Road or MTB Bikes

Sample Day 5
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 5
1:00:00
1x1 Power Intervals

Warm up for 10-15 Min. During warmup, do 1 min all out sprint two times Do 2 sets of 1x1 Intervals. Each set is 4-5 intervals. Go max sustained power/HR for 1 min, then recover for 1 mintues. You should be in zone 4 within one min of the interval, and get it up to zone 5a. During interval, cadence should be 100+rpm. That completes one set. Rest 10 Min with easy spin, zone 1, 80 RPM. Do another set of 1x1

MTBCoach

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Road Racing, Triathlon, and XTERRA events.

Generic plans start at $99. Month to Month individual coaching start at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $50 each.