Cross Country 12 Week Base Plan (Cat 3/Beginner)
Author
MTBCoach
All plans by this CoachLength
12 Weeks
Typical Week
5 Bike, 3 Strength, 1 Other
Longest Workout
2:00 hrs
Plan Specs
cycling mountain biking beginner power based hr based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This is a 12 week plan Base plan for the Cat 3 / Beginner level MTB Cross Country distance athletes. The plan creates a strong aerobic fitness to prepare for the 12 week Build plan for a full 24 weeks of training before your goal event. Visit the MTBCoach MTB Cross Country Training Plans page for more details.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.
For people just getting started with training, coming off a long break or off the couch start with our 6 Week Conditioning/Adaptation Training Plan for a total of 30 weeks of training when you stack our Conditioning plan with our Base and Build plans
Visit the MTBCoach Gravel Race Training Plans page for more details.
Stats
Sample Day 1
Follow the test at http://mtbcoach.com/index.php/training-sessions/lactatetheshold-heart-rate-and-ftp-test/
Sample Day 1
See Core workout on my website. http://mtbcoach.com/?page_id=217
Sample Day 2
Can be done on a trainer or Road/MTB.
Spin easy L1 to 2 or Z1 to 2, RPE 1
Keep pressure light on the pedals and stay away from hills or go easy on the hills. cadence should be 90+ RPMs.
A good gage to know you are going easy enough is to breath out of your nose only. If you need to breathe from your mouth you are going to hard.
Sample Day 3
See Core workout on my website. http://mtbcoach.com/?page_id=217
Sample Day 3
Can be one on a trainer or outdoors
warm up for 10 minutes with an easy spin in L1 or Z1. Then Ride 8 minutes at a constant pace in L3 or Z2-3, cadence should be between 80-90 RPM. Rest for 3 minutes between intervals at 90 RPM Z1-L1. Total of 6 intervals
If you are riding outside using a rolling course can achieve the same effect of this session, just not timed the same as intervals. Push harder within L3 - Z2 zone on the climbs and recover on the descents.
Sample Day 4
On flat road or on a trainer. Use the big chainring and a gear that allows only around 60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 8 of these starting a new one every 4 minutes after warming up. Heart rate or is not important.
After the force reps continue at Z2, L2 for the remainder of time you have.
Sample Day 5
See Core workout on my website. http://mtbcoach.com/?page_id=217