This is a 12 week plan for the Cat 3 Beginner Level MTB Racer with a "A" Race at the end of the 12 weeks. By the end of this training plan, if followed, the racer will be competitive in the Cat 3 Beginner Races that last about 1:30-2hrs.
Start this plan 12 weeks before your goal race.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
Plan is designed to start on a Monday with longer workouts on weekends.
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com