Beginner XC Mountain Bike Plan (CCORS) 12wk
Author
Brandon Davis
All plans by this CoachLength
12 Weeks
Typical Week
3 Day Off, 2 Bike, 2 MTB
Longest Workout
2:30 hrs
Plan Specs
cycling mountain biking
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Summary
This plan is designed to get you as a beginner mountain biker ready to tackle the trails more confidently and get you fit in the process. The plan starts out gradually and builds each week with every 4th week allowing you to recover and rest with easy riding and recovery days. By the end of the 12th week you are ready for your first race and/or mountain bike weekend with friends!
You should be able to ride 3-4times a week and expect to have 2 of those rides during the week for 45-60min. You don't need a heart rate monitor but if you do use one while riding or plan to you can with the workout descriptions. If you have any questions feel free to contact me at either my website or email. Thanks for purchasing my training plan and enjoy!
Brandon Davis
www.wattagecottage.cc
brandon@wattagecottage.cc
Stats
Sample Day 1
This first week of training may be easy for some and hard for others but regardless it will setup consistency. Goal is to ride non-stop at an RPE (rate of perceived exertion) 5-7. Warmup slow at a comfortable cadence for the first 5-10min then hold steady. Effort should be conversational. Do this on the road on your mtb.
Sample Day 3
This first week of training may be easy for some and hard for others but regardless it will setup consistency. Goal is to ride non-stop at an RPE (rate of perceived exertion) 5-7. Warmup slow at a comfortable cadence for the first 5-10min then hold steady. Effort should be conversational. Do this on the road on your mtb.
Sample Day 6
Ride at a comfortable cadence non-stop for prescribed time or 2laps of your local mtb course. RPE 4-6 or a pace that allows you to converse the whole time. This ride is about saddle time not intensity so enjoy the ride!
Sample Day 8
Ride non-stop at an RPE (rate of perceived exertion) 5-7. Warmup slow at a comfortable cadence for the first 5-10min then hold steady. Effort should be conversational. Do this on the road on your mtb.
Sample Day 10
Ride non-stop at an RPE (rate of perceived exertion) 5-7. Warmup slow at a comfortable cadence for the first 5-10min then hold steady. Effort should be conversational. Do this on the road on your mtb.
Sample Day 12
Go to your nearest local trail with your mtb and warmup easy on the trail for first 5-10min at high cadence focus on the trail and maintaining a slightly higher cadence than you would normally gravitate to. Spin at an RPE of 5-7 for next 30min then the last 15min step it up to ~8 or a pace that's somewhat hard but maintainable. Spin easy for last 5min at high cadence letting your HR gradually come down.
Sample Day 13
Ride at a comfortable cadence non-stop for prescribed time or 2laps of your local mtb course. RPE 4-6 or a pace that allows you to converse the whole time. This ride is about saddle time not intensity so enjoy the ride!