10-13hr/week Intermediate - Personal Best - UCI - Cross Country Race Plan

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

This plan is a 12 week training program to peak for a UCI Distance mountain bike race (15-25 Miles, 40Km). This program targets a peak race performance on the 12th and final week of the program. This plan is ideal for the intermediate rider who can commit 10-13 hours a week to training, and is looking to finish a XC or UCI Distance mountain bike race, in the best form and feeling very strong. This program consists of cycling and some off the bike strength training. This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program. The goal of this plan is to focus on a good mix of intensity on the bike, especially the MTB as you get closer to your peak race. This plan will incorporate a little base at the start but then move into higher intensity towards the middle to end into the race. Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.

Sample Day 1
1:00:00
MAINTAINENCE PHASE - 15-25 REPS PER SET

PERFROM 2 OR 3 SETS WITH SHORT 30-90 SECONDS REST BETWEEN SETS - PERFROM 15-25 REPS PER SET - Perfrom one exercise at a time before moving on to the next. EXERCISES TO PERFORM - WIDE SQUATS - You can use a swiss ball aginst the wall or perfrom these standing alone - DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground Repeat the same movement on the opposite side. BACKWARD LUNGES - count one side as one rep - so 10 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. LEFT AND RIGHT SIDE PLANK POSITION - Alternate sides to complete one set - Perform 2-3 sets - Begin by lying on your left side with your left elbow flexed and the outside of the left foot in contact with the ground. Hold your right arm tight to the side of the body. Hold as long as possible. Repeat as desired. PIKES - Move into pike position as one rep, perfrom 20 reps for 1-2 sets - Start on your knees and hands - then straighten your legs and lift your sitbones into the air - This is also known as down dog in yoga - PLANK POSITION -Begin by laying face down on the ground with the elbows flexed. You are holding yourself up on your elbows - Then kick your legs back into a push up position while remaining on your elbows - Hold for as long as you can - KETTLE BELL DEAD LIFT - Begin with feet shoulder width apart and a slight bend in the knees with both hands grasping the kettelbell - OR DUMBBELL. Keep legs with a slight bend in the knee and perfrom a deadlift, keep back as straight as possible - ONLY PERFROM 5-10 REPS LIGHT WEIGHT
FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS - YOGA PAGE AT
www.highlandtraining.net/members.html

Sample Day 2
1:30:00
LONG SUBTHRESHOLD EFFORTS (ZONE 4 RANGE)

WORK INTO 5-10 PLUS MINUTE STANDING AND SEATED EFFORTS TODAY WHILE WORKING YOUR HR INTO THE ZONE 4 RANGE - THESE ARE BEST WORKED ON AN INCLINE OR HILL BUT YOU CAN WORK THESE ON THE FLATS AS WELL - Warm up and spin into the Zone 2 range, breathing easy and spinning the legs comfortably - Check bio feedback as always and if you are feeling any signs of great fatigue, back off and spin easy to warm up longer - Then when you are ready, stand or remain seated and work into 5-10 plus minute efforts approx. in the zone 4 range. TRY TO KEEP THE HR UNDER THE TOP OF ZONE 4. Then sit and spin in an easier gear for 5-10 minutes in the Zone 2 range - Spin longer if you feel like you need it between efforts

Sample Day 3
1:30:00
STEADY SPIN - ( ZONE 2)

WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.

Sample Day 4
2:00:00
5-10 MIN STEADY TEMPO WORK (ZONE 3 RANGE)

THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE, then add more warm up into the mix. When you’re feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as your feeling today.

Sample Day 6
2:30:00
3-5 MINUTE SUB THRESHOLD AND THRESHOLD EFFORTS (ZONE 4-5A RANGES)

THE GOAL TODAY IS TO WORK STANDING AND SEATED WITH A SLIGHTLY BIGGER GEAR AT TIMES, AND WITH GOOD LEG SPEED AT TIMES - WORK INTO EFFORTS IN THE ZONE 4-5A RANGES TODAY BUT KEEP THE SPIN BETWEEN EFFORTS EASY - As always, warm up and spin into the ZONE 2 HR range. Check to see how your feeling here today - if your feeling any fatigue then keep the efforts shorter - When you are feeling it, shift into a gear that will provide a little force but still keep your leg speed, OR SIT AND SPIN WITH FAST LEG SPEED and work into an effort in the 4-5A ranges for 3-5 minutes or slightly longer if your feeling it on a hill, standing or seated - Then sit and spin in the ZONE 2 range for minimum of 10 minutes but spin longer at the ZONE 2 ranges if your feeling any fatigue. Perform as many short to longer efforts as you feel today - then finish the ride working in the ZONE 1-2 range steady spinning

Sample Day 7
2:00:00
STEADY SPIN - ( ZONE 2)

WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.

Sample Day 8
1:00:00
MAINTAINENCE PHASE - 15-25 REPS PER SET

PERFROM 2 OR 3 SETS WITH SHORT 30-90 SECONDS REST BETWEEN SETS - PERFROM 15-25 REPS PER SET - Perfrom one exercise at a time before moving on to the next. EXERCISES TO PERFORM - WIDE SQUATS - You can use a swiss ball aginst the wall or perfrom these standing alone - DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground Repeat the same movement on the opposite side. BACKWARD LUNGES - count one side as one rep - so 10 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. LEFT AND RIGHT SIDE PLANK POSITION - Alternate sides to complete one set - Perform 2-3 sets - Begin by lying on your left side with your left elbow flexed and the outside of the left foot in contact with the ground. Hold your right arm tight to the side of the body. Hold as long as possible. Repeat as desired. PIKES - Move into pike position as one rep, perfrom 20 reps for 1-2 sets - Start on your knees and hands - then straighten your legs and lift your sitbones into the air - This is also known as down dog in yoga - PLANK POSITION -Begin by laying face down on the ground with the elbows flexed. You are holding yourself up on your elbows - Then kick your legs back into a push up position while remaining on your elbows - Hold for as long as you can - KETTLE BELL DEAD LIFT - Begin with feet shoulder width apart and a slight bend in the knees with both hands grasping the kettelbell - OR DUMBBELL. Keep legs with a slight bend in the knee and perfrom a deadlift, keep back as straight as possible - ONLY PERFROM 5-10 REPS LIGHT WEIGHT
FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS - YOGA PAGE AT
www.highlandtraining.net/members.html

Mike Schultz, CSCS
|
Highland Training

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