This 12-week MTB Cross-Country Olympic (XCO) base training plan by Alterra Performance is crafted for novice to intermediate riders aiming to build a strong aerobic foundation in preparation for competitive events. Designed by experienced coaches with elite racing backgrounds and advanced sports science expertise, the program focuses on developing endurance capabilities critical for the ~90-minute high-intensity demands of XCO races.

Key Elements of the Plan
Structured, Power-Based Sessions: All workouts are structured using bike power or rate of perceived effort (RPE), making it easy to sync with devices like Garmin, Wahoo, Zwift or adapt to the outdoors. This approach ensures precise intensity management tailored to individual fitness levels.

Focus on Aerobic Development: The plan emphasizes low-to-moderate intensity, aiming to enhance aerobic capacity by stimulating mitochondrial growth, increasing muscle capillarization, developing slow-twitch muscle fibers, and optimizing fat utilization. These adaptations help prepare the body for future high-intensity training and racing, ensuring better fatigue resistance and muscular endurance.

Building a Strong Foundation: By focusing on aerobic fitness, this plan raises the lactate threshold and improves overall muscular endurance, forming a base for more intense training phases in the upcoming season. A strong foundation allows athletes to absorb and benefit from higher training loads in later stages.

Educational Component: Each session includes explanations (WHY and HOW sections) to help athletes understand the purpose and benefit of each workout, building knowledge that supports long-term athletic growth.

Getting Started
To tailor the training precisely, athletes are advised to complete an FTP (Functional Threshold Power) test before starting. This helps set accurate training zones in platforms like TrainingPeaks for optimal results.

For a deeper understanding of endurance training principles, an excellent resource is available here: https://sportsci.org/2009/ss.htm

Overall, this plan is a scientifically grounded approach to develop foundational fitness, ensuring athletes are primed for high-intensity work as they progress towards peak race readiness.