Cross Country 12 Week Base Plan (Cat 3/Beginner)
12 weeks - $99.00
Total Hours: 100
Total Hours: 100
This is a 12 week plan Base plan for the Cat 3 / Beginner Level MTB Racer. The plan builds endurance, muscular endurance, speed and power to prepare fore the 12 week Build plan for 1.5-2hr XC races.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 5 and 10hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 1.5-3hrs
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 5 and 10hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 1.5-3hrs
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 : MTB
Easy Spin
Planned Time: 1:30:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2. If on the trainer reduce to 1hr, if outside go the full 1.5hr.
Planned Time: 1:30:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2. If on the trainer reduce to 1hr, if outside go the full 1.5hr.
Workout #5 : 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 #6 : Bike
Steady State Intervals - 8 min
Planned Time: 1:30:00
Can be one on a trainer or outdoors warm up for 10 minutes with an easy spin in zone 1 and 2. Then Ride 8 minutes at a constant pace in zone 3 or around 84-91% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8 minutes, then repeat 2 times. Total of three intervals
Planned Time: 1:30:00
Can be one on a trainer or outdoors warm up for 10 minutes with an easy spin in zone 1 and 2. Then Ride 8 minutes at a constant pace in zone 3 or around 84-91% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8 minutes, then repeat 2 times. Total of three intervals
Workout #7 : Bike
Force Reps
Planned Time: 1:00:00
On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not important.
Planned Time: 1:00:00
On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not important.
Workout #8 : 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 #9 : Bike
Moderate Ride
Planned Time: 2:00:00
Ride mostly 1-3 zones on a rolling course. If weather is bad you can do Steady State interals on the trainer indoors instead. See my website for details. http://mtbcoach.com/?page_id=204
Planned Time: 2:00:00
Ride mostly 1-3 zones on a rolling course. If weather is bad you can do Steady State interals on the trainer indoors instead. See my website for details. http://mtbcoach.com/?page_id=204