Cross Country 12 Week Build Plan (Cat 3/Beginner)
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 3 Strength, 4 Bike, 2 MTB, 1 Other
Longest Workout:
3:30 hrs
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 3 Strength, 4 Bike, 2 MTB, 1 Other
Longest Workout:
3:30 hrs
Cross Country 12 Week Build Plan (Cat 3/Beginner)
This is a 12 week plan for the Cat 3 Beginner 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 3 Beginner Races that last about 1:30-2hrs.
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
Plan is designed to start on a Monday with longer workouts on weekends.
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
See Core workout on my website. http://mtbcoach.com/?page_id=217
Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm. if tired, take the time off with no riding.
See Core workout on my website. http://mtbcoach.com/?page_id=217
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
See Core workout on my website. http://mtbcoach.com/?page_id=217
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
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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