Xterra - Advanced Championship Training Plan
12 weeks - $99.00
Total Hours: 142
Total Hours: 142
This twelve week training plan is an intensive and challenging plan that assumes you have a serious commitment to racing and have age group podium goals at a Championship level Xterra event.
To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan.
During most weeks on the plan you will be swimming, cycling, running, core training and stretching 3-4 times per week. Swimming workouts are paced by time, running by heart rate and cycling is paced either by heart rate or power out-put (watts). Weekly training hours vary from a low of 7:45 on a recovery week to a high of 15 hours in week seven of the plan.
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.
To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan.
During most weeks on the plan you will be swimming, cycling, running, core training and stretching 3-4 times per week. Swimming workouts are paced by time, running by heart rate and cycling is paced either by heart rate or power out-put (watts). Weekly training hours vary from a low of 7:45 on a recovery week to a high of 15 hours in week seven of the plan.
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Workout #2 : Swim
Planned Time: 0:45:00
Warm up as you would before a race. Then swim a 1000m/yd time trial all out but at an even pace. A well executed test will have 100 splits within five seconds of each other. Record 1k TT time, 100 splits and average 100 pace. Your average 100 pace is called your T-Pace and will be used to pace swim workouts on this plan.
Workout #3 : Bike
Planned Time: 1:30:00
This test has two purposes. #1 To set heart rate zones and/or power based training levels, and #2 to set a performance benchmark in order to track progress. The Test Warm up by riding easy for 30 minutes, moderate for 15 minutes and then do 3 X 1 minute race pace efforts with 3 min easy pace recovery between each. Then time trial at maximum pace for 20 minutes on a flat out-back course or a continuous gradual climb. Power-meter users. Record average 20 min TT power. Multiply this average power (Pave) number by 0.93 to calculate your Functional Threshold Power (FTP). This FTP number will be used to calculate your power training levels. Also record your heart rate, speed, cadence and perceived exertion. Heart Rate monitor users Record your average heart rate from the 20 min time trial. This average will be used to estimate your lactate threshold heart rate (LTHR) and set heart rate training zones. On the Preferences-HR and power zones page, insert your LTHR to calculate your heart rate training zones. Be sure to click save after they have been calcuated so the zones will appear on your daily log page. Also record your heart rate, speed, cadence and perceived exertion.
Workout #4 : Run
Planned Time: 0:30:00
Easy pace run. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher. You can transition to this run after your ride or do it later in the day - whichever fits your schedule best. Be sure and do the bike test before you run today.
Workout #5 : Other
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Workout #6 : Swim
Planned Time: 0:45:00
Warm up: 300 easy swimming. Swim a 50 yard counting strokes and seconds to get your "golf" score (Golf score = strokes+seconds). Main Set: Drill 2-4 X 50 yards (same drill), swim 200 yards concentrating on the part of your stroke you drilled. Repeat 50 yard golf. Did your score improve? Did the drill make you a better swimmer? Repeat golf, drill, swim, golf sequence 1-3 more times using a different drill for each set. Cool down: 200 swim easy.
Workout #7 : Brick
Planned Time: 1:00:00
Ride 45' on a flat or gently rolling course in the heart rate zone 1 or with power <55% of FTP. Then transition to a 15' run in heart rate zone 1 on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs. Everything is easy active recovery pace today
Workout #8 : Strength
Planned Time: 0:30:00
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.
Workout #9 : Run
Planned Time: 1:15:00
This test has two purposes. #1 To set heart rate training zones and #2 to set a performance benchmark in order to track progress. The Test Warm up running easy for 20 minutes and then moderate for 10 minutes. Then do 2 X 60 second race pace intervals with 3 mins easy pace running between each. Then run a 30 minute time trial on a 400m track. Record your lap splits. On a well executed test your lap splits will vary less than 10 seconds. Record your average heart rate for the last 20 mins of the test. This number is used to estimate your lactate threshold heart rate (LTHR) and calculate your run heart rate training zones. Also record total distance covered in the 30 mins and perceived exertion. On the above yellow menu bar click Preferences and select the HR and power zones page. Insert your run LTHR to calculate your run zones. Be sure to click save after they have been calcuated so the zones will appear on your daily log page.