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

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

Author

MTBCoach

All plans by this Coach

Length

12 Weeks

Typical Week

4 Bike, 3 Strength, 1 Other, 1 MTB

Longest Workout

3:30 hrs

Plan Specs

cycling mountain biking advanced power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a 12 week Build plan for the Cat 1 / Expert Level MTB Cross Country distance athletes. The Build plan includes higher intensity workouts focused on MTB Cross Country distance. Visit the MTBCoach MTB Cross Country Training Plans page for more details.

Start this plan 12 weeks before your goal race.

The plan focuses on improving vo2max, endurance, and power for XC racing. A core workout three times a week improves balance, handling, endurance and stability. The plans includes device compatible structured cycling workouts. See TrainingPeaks Structured Workout compatibility list for more details.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

Visit the MTBCoach Gravel Race Training Plans page for more details.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:37
Training Load By Week
Average Weekly Training Hours: 08:37
Average Weekly Breakdown

MTBCoach

MTBCoach LLC

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

Our training plans start at $99 and individual coaching starts 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 $20 each.

Sample Day 1

1:15:00
76.7TSS
FTP/LTHR Field Test

Follow the test at http://mtbcoach.com/index.php/training-sessions/lactatetheshold-heart-rate-and-ftp-test/

Sample Day 2

1:00:00
33.2TSS
Active Recovery

Can be up to 90min of riding Easy spin on bike, no hills, or on trainer. L1 or Z1, around 90rpm. Can also hike for a couple of hours, swim. if tired, take the time off with no riding. Active Recovery helps clear out the lactate acid and improve blood flow

Sample Day 3

1:10:00
91.1TSS
2x20 at L4/Z4

Warm up for 10-15 min.
Ride at least 20 min in L4 or Z4. 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 more time.

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

1:05:00
68.8TSS
Tempo 45min

Warm-up L1-L2 or Z1- Z2 for 10-15min Then ride the duration of the workout. With 45 minutes non-stop in L3 or Z3 on a mostly flat course or on the trainer 80-90 rpm. It's important to keep the effort in L3 or Z3 for the entire time, no coasting, keep the gas on.Smooth pedaling. Can be done on trainer or road or MTB. Cool down for L1 or Z1 10-15.

Sample Day 5

0:20:00
Core

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

Sample Day 6

2:00:00
Moderate - Hard Ride or XC Race

Ride mostly 4-5 zones on a rolling course. At least 1/2 of the time should be in zone 4-5.
There should be two or three lengthy (20+ min climbs). Hit the climbs hard, but no too hard to not finish the 3hrs. you want to be tired at the end, but not dead!
Can also subsitute an XC Race.
If weather is bad you can do Steady State interals on the trainer indoors instead. See my website for details.
http://mtbcoach.com/?page_id=204

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