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 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 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

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

MTBCoach

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

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