XC/MARATHON MOUNTAIN BIKE: 2-Week Race Phase (4)

Average Weekly Training Hours 06:07
Training Load By Week
Average Weekly Training Hours 06:07
Training Load By Week

Our 2-week XC/Marathon/Ultra MTB Race Plan is the final piece of the puzzle for our MTB program. This is PART 4 of a 4-part annual plan, that includes a taper and peak into your goal event(s). This final 2 week plan is set up with one week to 'de-load' and absorb all your training up to this point, followed by race week that includes some sharpening sessions to get you to the start line ready to rip! Prior to this are PARTs 1-3 that make up up a complete build of fitness towards your A-race (to find these, search "Cody Waite" in TP store). Included with your training plan purchase is the ability to email us with questions as you follow our plan: info@sessions6.com Good luck and have fun! DETAILS: -Number of Weeks: 2 -Training Days per Week: 4-7 (written for 6-7 days, but can be consolidated to as few as 4) -Training Hours per Week: 7-12 (depending on your preference of riding/aerobic volume) -Equipment Needed: gym equipment, HRM, power meter is preferred.

Sample Day 2
1:00:00
RECOVERY

Easy spin on the road or trainer.
45-75 minutes.

Sample Day 3
1:30:00
ACTIVATOR

Easy ride with 4x[2:00 @ FTP (HR zone 4), 2:00 rec] in the second half to wake-up the legs.
1-2 hours.

Sample Day 4
1:30:00
FTP TEST

Warm-up + 5:00 hard + 20:00 max effort power. Best on gradual incline with good traction or trainer. 1-2 hours.

Sample Day 5
0:45:00
STRENGTH

Endurance Maintenance: 1x20 @ 50% 1RM.
See previous attachment.

Sample Day 6
1:00:00
RECOVERY

Easy spin on the road or trainer.
45-75 minutes.

Sample Day 7
2:00:00
RACE PREP

XC: 1 Round Anaerobic Power Intervals. 1-2 hours. (see below)
MARATHON: 1 Round Vo2 Max Intervals. 1.5-2.5 hours. (see below)
ULTRA: 1 Round Threshold Intervals. 2-3 hours. (see below)

Sample Day 9
1:00:00
RECOVERY

Easy spin on the road or trainer.
45-75 minutes.

Cody Waite
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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.