Cross Country 12 Week Base Plan (Cat 3/Beginner)
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 3 Strength, 4 Bike, 1 MTB, 1 Other
Longest Workout:
3:00 hrs
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 3 Strength, 4 Bike, 1 MTB, 1 Other
Longest Workout:
3:00 hrs
Cross Country 12 Week Base Plan (Cat 3/Beginner)
This is a 12 week plan Base plan for the Cat 3 / Beginner Level MTB Racer. The plan builds endurance, muscular endurance, speed and power to prepare fore the 12 week Build plan for 1.5-2hr XC races. Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal. The plans includes core workouts to build endurance, power, balance and stability. Each week is between 5 and 10hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 1.5-3hrs
See Core workout on my website. http://mtbcoach.com/?page_id=217
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
Can be done on a trainer or Road/MTB. Spin easy zone 1-2. If on the trainer reduce to 1hr, if outside go the full 1.5hr.
See Core workout on my website. http://mtbcoach.com/?page_id=217
Can be one on a trainer or outdoors warm up for 10 minutes with an easy spin in zone 1 and 2. Then Ride 8 minutes at a constant pace in zone 3 or around 84-91% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8 minutes, then repeat 2 times. Total of three intervals
On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not important.
See Core workout on my website. http://mtbcoach.com/?page_id=217
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