Category 1 Cross Country Mountain Bike Base Training Plan. You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes.
This twelve week Base training plan is designed for Category 1 Class racers serious about taking their performance to the next level. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Prior to starting this plan you should have at least one year of racing under your belt, have been riding 4-5 times per week recently and have been doing a full body, general strength training routine. You should be confident riding fast on single-track and versed in race tactics.
The plan is designed to give you a solid base and threshold fitness over 12 weeks. After the 12 weeks you can progress to the LW Coaching Category 1 Cross Country Mountain Bike, Build, Peak and Race plan.
You will be riding six times per week with some two-a-day sessions. In addition to riding, you will be strength training, core training, doing yoga, stretch and stability sessions. Weeks 9-11 have an option to do a low priority, early season race on the weekend.
Training intensity is monitored using heart rate, power/watts (optional) and perceived exertion. A heart rate monitor is required for this plan. A power meter is an optional advantage. Your heart rate monitor must be able to calculate average heart rate.
In week 1 you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 4, 8 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
The plan begins with a skills and endurance focus. Next, strength is emphasized with low cadence hill climbs and then threshold work is introduced. At the end of the 12 weeks your aerobic endurance, strength, pedaling skills and threshold will have markedly improved. Endurance will be emphasized on weekends, with the long ride peaking at four hours. Monday is the recovery and non-ride day each week. Every fourth week on the plan is a recovery and testing week. Weekly hours on the plan range from 8:30 in recovery weeks to 17:30 in week 11.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.