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

Average Weekly Training Hours 08:17
Training Load By Week
Average Weekly Training Hours 08:17
Training Load By Week

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

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
1:30:00
Easy Spin

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.

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
Steady State Intervals - 8 min

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

Sample Day 4
1:00:00
Force Reps

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.

Sample Day 5
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

MTBCoach

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

Generic plans start at $99. Month to Month individual coaching start at $100. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $50 each.