XC MTB Racer - Time Constrained - Base to Race 24 Week Plan

This plan is recommended for XC racers who have a busy work week but freedom on the weekends. Ideally you would have both a road and mountain bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 7-9 hours of training, with recovery weeks around 5 hours of training. Most weekday workouts are only 1hr. One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts. This plan will take you from the start of your base training through your first A priority race. This plan is designed for those who have limited week day availabilty, but 2-4hrs available on the weekends. Additionally, this plan incorporates running and strength training. Plan to spend 7-9 hours a week training. The plan starts with a 12 week base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin. After the base period, you will start the 8 week build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace. The plan concludes with a two week taper before your A priority event. Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

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