Cross Country 12 Week Build Plan (Cat 2/Sport/Intermediate)

Average Weekly Training Hours 09:20
Training Load By Week
Average Weekly Training Hours 09:20
Training Load By Week

This is a 12 week plan for the Cat 2 Sprt 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 2 Sport Races that last 2-3hrs. Start this plan 12 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal. 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 1
1:00:00
LTHR/FTP Field Test

This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

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
0:20:00
Core

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

Sample Day 3
1:30:00
110TSS
5x10 at L4/Z4

Warm up for 10-15 min Ride 10 min in L4 or Z4. You don't want to go into L5 or Z5. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 4 times. If time allows continue riding at your own pace.

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

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 $100. 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.