10-15hr/week Winter Training Plan - Marathon/Ultra-Endurance MTB Athlete with cross training
Mike Schultz, CSCSAll plans by this Coach
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This plan is a 12 week plan
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
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
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.
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:35 hrs||4:00 hrs|
Day Off x2
|0:45 hrs||1:00 hrs|
|2:45 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:35 hrs||4:00 hrs|
||0:45 hrs||1:00 hrs|
||2:45 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor