Beginner XC Mountain Bike Plan (CCORS) 12wk

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

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

Sample Day 2
0:45:00
Endurance

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 4
0:45:00
Endurance

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 7
2:00:00
Endurance

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 9
1:00:00
Endurance

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 11
1:00:00
Endurance

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 13
1:00:00
Trail-Ramp

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 14
2:00:00
Endurance

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!

Brandon Davis
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Wattage Cottage Performance Consulting

Please View my website (www.wattagecottage.cc ) for info on monthly coaching options.

You don't NEED a power meter to utilize my services. However if you are seeking max potential as an athlete or are time crunched then it's a tool you should seriously consider. Afterall "What gets measured gets managed".

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