Cross Country 12 Week Build Plan (Cat 3/Beginner)

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
Training Load By Week

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

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
5x10 at LT

Warm up for 10-15 min Ride 10 min in zone 4-5. You don't want to go into zone 5a. 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
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

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