XTERRA BEAVER CREEK: 9-week "from Base to Race" Plan

Average Weekly Training Hours 10:40
Training Load By Week
Average Weekly Training Hours 10:40
Training Load By Week

S6

"From Base to Race" Plan for XTERRA Beaver Creek

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

Are you racing the XTERRA Pan-AM Series event at Beaver Creek? Looking for a training plan to fill the space between your early season base training and get you ready to race Beaver Creek?

With your Spring base fitness established, you can use my 9-week training plan to get you from Base to Race with the specific demands of Beaver Creek in mind. This plan consists of the final 9 weeks of our 25-week XTERRA Training Program, but tweaked to address the specific demands of the challenging Beaver Creek course. Considerations for the high-altitude wetsuit swim; steep, sustained climbs on the bike; and the strength based run with two long grinding climbs and two quad-busting descents, are taken into account and implemented in the training program to have you at your peak in mid-July!

This program is designed to follow my XTERRA Base Prep & Base Plans, but you can easily jump into this 9-week plan if you have at least 6-8 weeks of base training under your belt. To start this plan you should be able to comfortably swim 2500y in the pool, ride up to 3 hours on the bike and run 8 miles over hillier terrain on the run. Training sessions are easily modified to accommodate more or less fitness/experience levels.

Overview:

BEAVER CREEK RACE PREP: 7 weeks, designed for the intermediate to advanced XTERRA athlete ramping up their swim-bike-run fitness specifically for a peak at XTERRA Beaver Creek. The training sessions incorporate a Vo2 Max and Anaerobic Threshold training emphasis, to address the sustained power output required on both the bike and run, while maintaining the strength & endurance developed in your Base Phase. Also included are easy recovery sessions to allow for adequate rest and absorption of training intensity.

BEAVER CREEK TAPER: 2 weeks, designed to de-load the accumulated fatigue from the Race Prep Phase intensity, while increasing race-ready freshness. Intensity remains while overall volume drops and recovery is in place, leaving you ready to race!

REPEATABLE for XTERRA USA CHAMPIONSHIPS: If you like what you achieved in Beaver Creek, you can easily reuse this plan a second time leading up to XTERRA USA Champs in Utah. With the courses being fairly similar (ie. wetsuit swim, long climbs, altitude, etc.) it's an easy option. After a short recovery, maybe a little re-visit to base, and then with 9 weeks to go until Ogden hit it again to reach a potentially even higher peak in September!

Plan Details:

  • Ability Level: Intermediate to Advanced (program adjustable in both volume and intensity)
  • Number of Weeks: 9 (3 Race Prep, 1 Recovery, 3 Race Prep, 1 Taper, 1 Race)
  • Training Days per Week: 5-7 (written for 7 days, but can be consolidated to as few as 5)
  • Training Hours per Week: as little as 8, as many as 15+ (adjustable depending on your preference of aerobic volume)
  • Equipment Needed: pool, weights, HRM, power meter is preferred

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC              
Sample Day 1
1:15:00
EASY RIDE

Easy spin on the road and/or technical MTB practice. Recover from weekend, prepare for mid-week high intensity key session.
60-90 minutes.

Sample Day 2
1:00:00
RP-PACE TEST

WARM-UP:
Snorkel, buoy, band...
-200 @ 60%, 0:20 rests
-150 @ 70%, 0:15 rests
-100 @ 80%, 0:10 rests
-50 @ 90%, 0:05 rests
MAIN SET:
-100 max effort for time
-200 easy
-200 max effort for time
-300 easy
-400 max effort for time
-100 easy
WARM-DOWN:
-300-600 easy pull, choice of gear

Sample Day 3
1:15:00
V02 MAX BIKE (2:00)

WARM-UP:
-10:00-20:00 easy
-5:00 build to threshold/race pace
-5:00 easy
MAIN SET:
-8-10x[2:00 @ 115-120% FTP, 2:00 easy]. Best on a steeper climb w/ good traction (or trainer).
-5:00 easy
AEROBIC SET:
-optinal additional aerobic riding to meet volume goals
(60-90 minutes total time)

Sample Day 3
0:45:00
VO2 MAX RUN

Best done "off-the-bike" as a brick style session...
-4:00 build to tempo pace
MAIN SET:
-8-12x[1:00 steep hills @ 9/10 effort level (zone5), walk/jog down recoveries]
WARM-DOWN:
-2:00 walk
-5-10:00 easy run
-3:00 walk
--------------
IF you choose to do this as "stand alone" session, include the following warm-up prior to beginning main set...
WARM-UP:
-5:00 Dynamic Warm-Up
-10-15 easy run
-4:00 build to tempo pace
-2:00 walk
-4x[0:15 strides, 0:45 walk]

Sample Day 4
1:00:00
RP-THRESHOLD A

WARM-UP:
Snorkel, buoy, band...
-300/200/100 easy
Snorkel, band...
-150/100/50
MAIN SET:
-2-3x200 @ 800 pace, 0:20 rests
-100 easy
-2-3x400 @ 1600 pace, 0:40 rests
-100 easy
KICK SET:
-6x50 fast kick w/ fins
WARM-DOWN:
100 easy

Sample Day 4
1:00:00
STRENGTH

Maintenance: 1x20 @ 50% 1RM Endurance + 1x8 @ 85% 1RM Strength + 1x6 @ 60% 1RM Power.

Sample Day 5
0:45:00
EASY RUN

Light, flat, soft run for basic aerobic maintenance. Save yourself for the weekend!
30-60 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.