Cross Country Build (Expert/Cat 1)
Drew EdsallAll plans by this Coach
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This mountain bike training plan is designed for an Expert or Cat 1 mountain biker. This training plan is both heart rate and/or power compatible. You can use either method.
If you are using a power meter, you will be both tested at the beginning of the program to set up your training zones/levels, and also 6 weeks into the program to measure your progress and set up your zones based off your improvements.
This is a great training plan to start 4-8 weeks before your first race of the season.
This 2 month mountain bike training plan will build your high end, or race fitness. This will better prepare you for your race season. The focus of this training plan includes increases in your VO2max, nueromuscular power, and threshold. In addition to this there are strategically placed workouts meant to maintain your aerobic power built up prior to this.
You will need access to a heart rate monitor and/or power meter and will need to know how to use it. You can do the training on a road or mountain bike. You will receive an introductory power document that will help you train better with your power meter with this training plan.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-15 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:59 hrs||4:00 hrs|
Day Off x1
|1:30 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:59 hrs||4:00 hrs|
||1:30 hrs||3:00 hrs|