Cross Country Base 2 Advanced with Power Meter

Average Weekly Training Hours 15:10
Training Load By Week
Average Weekly Training Hours 15:10
Training Load By Week

This training program is a good plan to start after having a few weeks of training under your belt. This plan is a step up from the Base 1 Power Training Plan. This plan can be done after that plan or simply used if you feel you are ready for a bigger challenge. This 6 week mountain bike training plan is for the advanced level athlete that knows how to use power. You will measure your Functional Threshold Test(FTP) at the beginning of the program to see how you have been progressing and to set up your updated power levels/zones. The workouts are 6 days per week with Monday as your off day.This plan will focus on longer rides every Sunday, mountain bike rides working on developing mountain bike fitness on Saturday's, and then rides during the week that are shorter and can be done indoors or outdoors. The rides in the training plan will build your aerobic capacity with long weekend rides, while emphasizing tempo and threshold rides the remainder of the time. This training plan will have you riding faster for the longer periods of time while also building your threshold to new and higher levels.

Sample Day 2
1:30:00
6 x 90 second TT Prep Intervals

Ride easy for most of the time. Within the workout include 6 x 90 second Zone 4-5 intervals. Build into these slowly. Take 3 minutes recovery between each. These are Time Trial prep intervals: build up to expected pace for the TT's tomorrow. Practice you feel you can hold and maintain.
Remainder of ride should be easy-moderate zones 1-2.

Sample Day 3
1:45:00
20 min. Power testing with FTP setup

Power Testing Day 1. Warm up well for 20-30 minutes with 3-4x60 second accelerations to the pace you plan to hold in the 20 minute TT. Take 2-3 minutes rest between the accelerations and 5 minutes rest before starting the Time Trial. Then do a 20 minute TT pacing yourself aiming to start at the same wattage as you end with.
Download the info to Training Peaks and we will see how you did. Be sure to get 20 minutes of Zone 1-2 easy spinning in afterwards as a cool down.
After your TT, you can update your Power Zones by doing the following:
Multiply your 20 min TT average by .95 or 95%. That is your Threshold Power
-Go into your settings in Training Peaks
-Go to Zones
-Scroll down to Power Zones
-Put in your Threshold power
-Choose type: Threshold
-Choose Method: Click the down arrow and Select Andy Coggan (6)
-Select Apply
-Your zones are good to go!

Sample Day 4
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 5
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 6
2:30:00
90 minute Tempo on the Trails

Ride mainly Zone 1-2 for 30 minutes. Follow this with 90 minutes building to Zone 3. Do this section on the trails working on flow at a moderate effort. This effort level should feel like a "fun fast pace". If you are breathing hard, then drop the pace down a tad bit. Increased breathing rate should be noticeable, but not hard, RPE 5-6 out of 10. Rest of time ride in Zones 1-2 with most of that time in Zone 2.

Sample Day 7
5:00:00
Ride 50% Zone 2 Endurance Ride

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

Sample Day 9
1:50:00
6 x 10 min Sub LT Power with cadence changes

Warm up 20-30 minutes easy spinning.
Then perform 6 x 10 minutes at 85-95% FTP. Take 3 minutes rest between efforts.
Intervals 1,3,5: cadence is 85-95 rpm
Intervals 2,4,6: cadence is 65-75 rpm
Finish the workout with easy spinning zones 1-2 only.

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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