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

Length

6 Weeks

Typical Week

6 Bike, 1 Strength

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking intermediate advanced

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Summary

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@sessions6.com

USAC               USAT               TPC


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:07

Cody Waite

Sessions:6 Sport Performance

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.

Back to Plan Details

Sample Day 1

0:45:00
RECOVERY

Easy spin on the road. Super slow. 
45-75 minutes.

Sample Day 2

1:30:00
ANAEROBIC POWER/FTP

4x0:15 @ 170% FTP (0:45 rec)
4x0:30 @ 150% FTP (1:30 rec)
4x1:00 @ 130% FTP (2:00 rec)
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 1-2 hours. 
If you don't have power meter, go by feel: 1:00: near max, 2:00: very hard, 4:00: hard.

Sample Day 3

1:30:00
AEROBIC BIKE

Spirited group ride OR 4-6x10:00 (2-5:00 rec) @ 80-90% FTP (zone 3 HR). Road, MTB or trainer. 1-2 hours.

Sample Day 4

1:00:00
STRENGTH

If continuing from our 12-week Base Program, today do Maintenance: 1x20 @ 50% 1RM Endurance + 1x5 @ 85% 1RM Strength + 1x6 (explosive) @ 60% 1RM Power. 
If you are just starting strength program, start with Adaptation: 2x12-15 @ 40% 1RM.
Download attachment (upper right corner) for strength description.
Email us for complete exercises list and examples: cody@epcmultisport.com

Sample Day 5

0:45:00
RECOVERY

Easy spin on the road. Super slow. 
45-75 minutes.

Sample Day 6

2:00:00
ANAEROBIC POWER

2 Rounds of...
4x0:15 @ 170% FTP (0:45 rec)
4x0:30 @ 150% FTP (1:30 rec)
4x1:00 @ 130% FTP (2:00 rec)
(10:00+ easy between rounds)
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 2-3 hours.
If you don't have power meter, go by feel: 1:00: near max, 2:00: very hard, 4:00: hard.

Sample Day 7

5:00:00
ENDURANCE BIKE

Long ride in the mountains with as much climbing as possible. Easy to moderate effort. MTB on roads and/or trails is best.
3-5 hours.

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

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