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Cross Country Mountain Biking

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Cross Country Mountain Biking

Author

FasCat Coaching

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Length

6 Weeks

Typical Week

2 Day Off, 4 Bike, 1 MTB

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking intermediate power based hr based tss based

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Summary

Six Week Cross Country Mountain Bike Training Plan concentrating on intervals specific to a Cross Country (2 hour) mountain bike race. This training plan starts with some moderate aerobic work and continues builds each week with mountain bike specific intervals. Anaerobic Zone 6 is the name of the game!

There is room in the program to add in some preparation races and plenty of time on the trails to help you prepare for a great race day!There is room in the program to add in some preparation races and plenty of time on the trails to help you prepare for a great race day!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:34
Training Load By Week
Average Weekly Training Hours: 09:34
Average Weekly Breakdown

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

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Sample Day 1

2:00:00
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly zones 2 & 3

Sample Day 2

2:00:00
Sweet Spot Intervals (Race Starts), First minute at just above threshold

Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4

For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html

Sample Day 3

2:00:00
Criss-Cross

Criss-Cross
Criss-Cross Efforts are meant to help simulate the extended surges encountered when climbing on the mountain bike. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
These efforts are done at "Tempo" for the duration, while the "cross" is done at Zone 5 then returned to Tempo. For the cross effort, drop 2 cogs on your cassette and decrease your cadence to 60rpm, to simulate a steep pitch in the terrain.
For More Information:
http://singletrack.competitor.com/2010/01/race/training/get-fit-for-going-long_5341

Sample Day 5

4:00:00
Freestyle Sweet Spot

Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4

For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html

Sample Day 6

5:00:00
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2

Sample Day 8

1:30:00
91.8TSS
Zone 6: 1 minuters, 2 sets

2 sets of 4 x 1 min on 1 min off; FULL GAS!! 5 min inb/w set - Zone 6/FG Intervals! As hard as you can.

Sample Day 10

1:00:00
Active Recovery

Very easy ride, Zone 1/ Low Zone 2

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