Cross Country Base Expert/Pro Next Level Program

Average Weekly Training Hours 16:53
Training Load By Week
Average Weekly Training Hours 16:53
Training Load By Week

This training program is the best way to start your training for the year. This 6 week mountain bike training plan is for the Expert or Pro level athlete that is very experienced rider with lots of hours on the bike in the past. This is a very tough training program with the last week reaching 20 hours total volume. Main focus is on volume combined with muscular endurance and tempo work. If you need to be pushed to the next level and feel you are ready for the hours in this program, this program will be great for you. You will establish HR training zones mid week in the first week, and then the remaining workouts will be focused on building your Base Miles. The workouts are 6 days per week with Monday as your off day. One of the main goals of this plan is to build your foundation, so there will be a long ride every Sunday focusing on building your aerobic capacity. The rides during the week can be performed indoors or outdoors, your choice. The rides in the training plan will build your aerobic capacity with long weekend rides, muscular endurance with tempo efforts and big gear efforts, and developing the means to push harder in your next training block. You will end this plan with the ability to ride longer, harder, and most importantly the training plan setup to move forward with a higher intensity training plan after this. This training plan will set you up to continue to build your fitness higher and higher following it.

Sample Day 2
1:40:00
Ride 50% Zone 2 Endurance Ride

Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

Sample Day 3
2:00:00
30 minute LT bike test with HR setup

BT: Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
After you are done with the test, update your Training Zones by doing the following:
-Take your avg HR for the last 20 minutes
-Go to My Settings in Training Peaks
-Go to Zones
-HR
-In the Threshold Box put your avg HR for the 20 minutes
-The select Joe Friel Cycling Zones(7)
That should set up your zones for you.

Sample Day 4
2:00:00
Ride 50% Zone 2 Endurance Ride

Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

Sample Day 5
2:00:00
Force Short Hill Intervals

Ride mainly in Zones 1-2.

Within workout include 10-15 x 10-20 revolutions of the pedals at a very slow cadence of 50-60 rpm at RPE of 6-7. HR will not respond in time for these efforts, so use RPE (see attachment at beginning of week for details on this).

Take 2-3 minutes rest between each effort.

Sample Day 6
2:30:00
Easy ride with 90% one legged drills

Ride Zones 1-2 only today. Within the ride include 20 minutes of one legged work, where one leg does 90% of the work while the other leg "loafs". While performing this drill, attempt to push your toes to the front of your shoe at the top of the pedal stroke, and scrape dirt off your shoes at the bottom of the pedal stroke. Attempt to eliminate all dead spots and become more efficient!

Sample Day 7
4:00:00
Ride 50% Zone 2 Endurance Ride

Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

Sample Day 9
3:00:00
Big Gear Endurance Moderate Effort

Ride Zone 2-3 today. Use big gears only keeping your cadence between 70 and 80 for most of the ride. For any climbs you encounter, push even a bigger gear at 60-70 rpm.

Drew Edsall
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Coachdrewedsall.com Llc / Mtbfitness.com

Coachdrewedsall.com is a mountain bike coaching service aimed at developing the best mountain biker athletes in the Nation.

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