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v2.0 - XC MOUNTAIN BIKE: 6-Week Race-Prep Plan (Phase 3 of 4) - Reusable

Author

Cody Waite, Sessions:6 Sport Performance

All plans by this Coach
4.75 (8)

Length

6 Weeks

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Plan Description

6-Week Race Prep Plan for XC MTB - Re-Usable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

The Race Prep phase prepares you to race! Your Anaerobic Power, Vo2 Max and Anaerobic Threshold energy systems are all addressed as your racing approaches.

My 6-week XC MTB Race-Prep Plan is designed for cross country racers (20-40 miles) looking to sharpen up their race day fitness leading up to their competitive season and A-priority event(s) of the year. This is PART 3 of my 4-part annual plan, however you can jump into this phase if you have spent at least 6-8 weeks building a solid aerobic strength base prior to starting this program.

Overview:

RACE PREP PHASE:This 6 week program is set up as 3 two week blocks, with each block focusing on a specific energy system expanding through Anaerobic Power, Vo2 Max, and Anaerobic Threshold. Along with the quality sessions, there are weekly endurance rides, recovery rides and strength maintenance sessions to solidify your fitness.

Following this plan is my PART 4 of 4, 2-week Race (taper) phase to get you to the start line recovered, fit, and ready to race to your fullest potential (to find it, search "Cody Waite" in TP store).

REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events.

Plan Details:



  • Ability Level: Intermediate to Advanced (adjustable by overall volume)

  • Number of Weeks: 6

  • Training Days per Week: 4-7 (written for 7 days, but can be consolidated to as few as 4)

  • Training Hours per Week: 7-15+ (depending on your preference of riding/aerobic volume) (depending on your preference of riding/aerobic volume)

  • Equipment Needed: gym membership or strength equipment at home, HRM, power meter preferred

  • INCLUDES: detailed strength training program; and bike technique drills.

More Plans in this Series:



QUESTIONS ?

Email Cody directly with questions now or as you go: cody@teamwaite.com


USAC               USAT               TPC



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:07 hrs 5:00 hrs
Strength x1
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
10:07 hrs 5:00 hrs
Strength
1:00 hrs 1:00 hrs

Training Load By Week


Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

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