8-12hr/week Winter Training Plan - Marathon/XC MTB Athlete -W/Cross Training
Length
12 Weeks
Plan Description
This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This winter training plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
7:20 hrs | 4:00 hrs |
Day Off
x2
|
—— | —— |
Strength
x1
|
0:45 hrs | 1:00 hrs |
X-Train
x1
|
2:12 hrs | 3:00 hrs |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
7:20 hrs | 4:00 hrs | |
|
—— | —— | |
|
0:45 hrs | 1:00 hrs | |
|
2:12 hrs | 3:00 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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