Cross Country 12 Week Build Plan (Cat 1 Expert)
12 weeks - $99.00
Total Hours: 125
Total Hours: 125
This is a week plan for the Cat 1 Expert 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 1 (Expert) Races that last 2-2.5hrs.
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
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
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
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
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 : Bike
LTHR/FTP Field Test
Planned Time: 1:00:00
This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261
Planned Time: 1:00:00
This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261
Workout #2 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Workout #3 : Custom
Welcome, Week #1
Welcome to MTBCoach. I'm honored you have entrusted me in your training goal. Please let me know if you find any typos or workouts that do not make sense. You may find some helpful infomation in my training guide. You view it here: http://mtbcoach.com/index.php/mtbcoach-tips/. Enter password: mtbcoachtips Please feel free to contact me at info@mtbcoach.com to ask questions about your plans. Like my Facebook page or Follow me on Twitter. You can find links to these on my website, http://mtbcoach.com
Welcome to MTBCoach. I'm honored you have entrusted me in your training goal. Please let me know if you find any typos or workouts that do not make sense. You may find some helpful infomation in my training guide. You view it here: http://mtbcoach.com/index.php/mtbcoach-tips/. Enter password: mtbcoachtips Please feel free to contact me at info@mtbcoach.com to ask questions about your plans. Like my Facebook page or Follow me on Twitter. You can find links to these on my website, http://mtbcoach.com
Workout #4 : Bike
Active Recovery
Planned Time: 0:30:00
Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm. if tired, take the time off with no riding.
Planned Time: 0:30:00
Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm. if tired, take the time off with no riding.
Workout #5 : Bike
2x20 at LT
Planned Time: 1:30:00
Warm up for 10-15 min Ride 20 min in zone 4-5. You don't need to go over over zone 5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 10 min. Repeat 1 or two more times. If time allows continue riding at your own pace.
Planned Time: 1:30:00
Warm up for 10-15 min Ride 20 min in zone 4-5. You don't need to go over over zone 5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 10 min. Repeat 1 or two more times. If time allows continue riding at your own pace.
Workout #6 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Workout #7 : Bike
Tempo--30-45
Planned Time: 1:30:00
Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Can be done on Road or MTB Bikes
Planned Time: 1:30:00
Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Can be done on Road or MTB Bikes
Workout #8 : Bike
1x1 Power Intervals
Planned Time: 1:00:00
Warm up for 10-15 Min. During warmup, do 1 min all out sprint two times Do 2 sets of 1x1 Intervals. Each set is 4-5 intervals. Go max sustained power/HR for 1 min, then recover for 1 mintues. You should be in zone 4 within one min of the interval, and get it up to zone 5a. During interval, cadence should be 100+rpm. That completes one set. Rest 10 Min with easy spin, zone 1, 80 RPM. Do another set of 1x1
Planned Time: 1:00:00
Warm up for 10-15 Min. During warmup, do 1 min all out sprint two times Do 2 sets of 1x1 Intervals. Each set is 4-5 intervals. Go max sustained power/HR for 1 min, then recover for 1 mintues. You should be in zone 4 within one min of the interval, and get it up to zone 5a. During interval, cadence should be 100+rpm. That completes one set. Rest 10 Min with easy spin, zone 1, 80 RPM. Do another set of 1x1
Workout #9 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217