XC MTB Racer - Time Constrained - Base to Race 24 Week Plan

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week

This plan is recommended for XC racers who have a busy work week but freedom on the weekends. Ideally you would have both a road and mountain bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 7-9 hours of training, with recovery weeks around 5 hours of training. Most weekday workouts are only 1hr. One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts. This plan will take you from the start of your base training through your first A priority race. This plan is designed for those who have limited week day availabilty, but 2-4hrs available on the weekends. Additionally, this plan incorporates running and strength training. Plan to spend 7-9 hours a week training. The plan starts with a 12 week base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin. After the base period, you will start the 8 week build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace. The plan concludes with a two week taper before your A priority event. Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
1:30:00
Transition Weights

Tranistion Weights

Sample Day 2
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 3
1:00:00
Spin Ups

With a light resistance, gradually increase your cadence to the max you can hold without bouncing. Then hold that cadence for as long as you can. Heart rate and wattage have no significance. These are best performed on a trainer or flat roads.

Sample Day 4
1:00:00
Endurance Miles

Endurance Miles Zone 2-3

Sample Day 6
1:30:00
Transition Weights

Tranistion Weights

Sample Day 6
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 7
2:30:00
Endurance Miles

Endurance Miles Zone 2-3

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.