Cross Country Mountain Biking
Author
FasCat Coaching
All plans by this CoachLength
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
Sample Day 1
Steady "All Day" Pace. Aim for mostly zones 2 & 3
Sample Day 2
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
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
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
Steady "All Day" Pace. Aim for mostly Zone 2
Sample Day 8
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
Very easy ride, Zone 1/ Low Zone 2