Updated: 01/02/2024

This re-usable 10-week Intermediate XC specific plan (build to race day) will prepare you for cross country mountain bike races lasting between 1.5 to 2 hours that requires a climbing ability mixed higher intensity efforts to clear roots, rock or a competitor.

**Your goal might be to finish near the top of your category or age group.

After following the plan, you will see improvements in your threshold and Vo2max power as well as adapt you for demands of XC racing. The nature/execution of specific workouts also improves and maintain bike handling skills, reaction time, pedal efficiency and leg speed.

The plan is power based. Workouts can be executed on an indoor trainer. When the weather is favourable, outdoor sessions and skill sessions should be ridden exclusively on your mountain bike, and even when riding on the road.
Fitness level: Intermediate XC mountain biker/racer with good base fitness, who is able to train 9+ hours per week.
When to start: 10 weeks before the event date or 2.5 months before your first A-priority race of the season.
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The Plan Layout

Three blocks (plus one taper week and race/event week.). Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

The workouts are scheduled and set to match expected fatigue and allow for adequate recovery times based on workout intensity and duration to optimize training. And the plan includes general training nutrition guidance and a steady dose of strength and flexibility work to improve the quality of your workouts.

Day 1 of the plan starts with a functional threshold power test, and you will test and reset zones at least two more times as you progress through the program to ensure that you are training at the right level.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Workout descriptions are detailed, using some sport/cycling science terminology, but entirely written in ordinary words and simple sentences.

RIDEANDRACE pre-built training plans are feasible and research-based and include personal experience and practical knowledge to help you improve specific abilities and disciplines or prepare for an event in a set time.  
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net