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Category 1 TIME CRUNCHED Cross Country Mountain Bike Build, Peak and Race Training Plan

Browse More Plans

Category 1 TIME CRUNCHED Cross Country Mountain Bike Build, Peak and Race Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lynda Wallenfels

All plans by this Coach
4.33 (6)

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Our tried and tested LW Coaching Category 1 TIME CRUNCHED Cross Country Mountain Bike Build, Peak and Race Training Plan is smart-trainer ready and will sync with Zwift, Trainer Road and all training apps compatible with TrainingPeaks. This training plan is optimized for indoor training but any session can be synced to your Garmin and taken outdoors if the opportunity arises!

Each workout in this LW Coaching Category 1 Cross Country TIME CRUNCHED Build, Peak and Race Training Plan has both power and heart rate training guidelines. Athletes can follow along with a heart rate monitor only or take advantage of a power meter.

Weekday workouts have tips to help you work the sessions into your busy life and advice on whether to move the workout to another day or drop it. Optional extra bonus workouts are included in the plan to take advantage of when you have unexpected free time. Each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.

Weekly training duration averages 6-8 hours. An optional 1-2 bonus workouts can add another 1-2 hours/week.

Visit our LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles and learn new workouts.

LW Coaching mountain bike training plan

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Core training

Strength00:30:00
Do a variety of exercises for your hip, abdominal and lower back muscles.

Examples are bridging, pillar exercises, crunches, back extensions, bridging, Pilates. If you are time crunched today you can split this up into 2-3 ten minute sessions and fit them into your schedule wherever possible.

Follow this link for exercise suggestions Core Training for Mountain Bikers.: http://lwcoaching.com/core-strength-for-mountain-bikers/
Details
Tuesday

Power and HR Performance 20 min Field Test

Bike01:00:0074 TSSStructured Workout
Heart rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate training zones. It is also used to establish a performance benchmark to compare and track your progress.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with lan easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Time crunched option: Shorten the cool-down time today.
Details

Core training and stretching (optional)

Strength00:30:00
Riding is the priority today. If you are time crunched skip this session. 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.

Here is a sample 30 min core and stretch routine suggestion: https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/
Details
Wednesday

Spin-ups (structured)

Bike00:40:0019 TSSStructured Workout
This is a bonus workout. Only do this workout if you have a fridge full of healthy groceries, can sleep 8+ hours tonight and have given time and attention to your loved ones.

Warm-up:
- 10 mins easy pace power L1-2/HRZ 1-2

Main-set:

Repeat 8 times
- 30 sec spin-ups to max cadence of 110 rpm in smallest gear available. Power and HR stay in zone 1-2
- 2.5 min recovery after each spin-up interval in power L1/HRZ1 at 75 - 85 rpm

Relax during the 30 sec spin-up interval. Experiment with muscle groups and see just how relaxed you can be while at 110 rpm. The goal of this workout is to fire your neuromuscular pathways quickly without creating muscular fatigue or cardiovascular work. When doing this session correctly power and heart rate stay low.

Cool-down:
- 6 min easy power L1, HRZ1
Details

Core and upper body strength

Strength00:19:59
Repeat this circuit 2-3 times
- 10-15 push-ups
- 5 minutes of a variety of abs and back
- 10-15 pull-ups or rows
- 5 minutes of abs and back
- 5 minutes stretching hips and legs

Vary number and speed of ab and back exercises. Examples are planks, crunches, super-mans, chair pose.
Details
Thursday

L5: 5 x 4 (structured)

Bike01:00:0081 TSSStructured Workout
Warm-Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 2 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1

Main-Set:
- 5 x 4 minutes in power L5 or HRZ5 with 3 minutes easy spin recovery in power L1 or HRZ1 after each interval.

Bonus option: If you have extra time, energy and motivation today, add up to 30 minutes of zone 1- 2 riding after the intervals.

Read this Recovery Strategies Doc: https://lwcoaching.com/tools-to-speed-recovery today and use every recovery method available to you.
Details

Post Ride Foam Roll and Stretch

Other00:10:00
After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details
Friday

Aerobic Base

Bike01:30:0054 TSSStructured Workout
Spin with an easy effort at the high end of your comfortable cadence range in HRZ1-2 or power level 1-2. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Casual Friday Option: You can split this ride up into a.m and p.m. rides and commute to/from work on your bike.

If you are time-crunched, do the most time efficient exercise available to you for 30 minutes at a happy feel good cruise along aerobic pace.
Details
Saturday

Race start practice (structured)

Bike01:15:0080 TSSStructured Workout
Race start practice

If you do not have time for this workout today miss it out. Do not make it up another day. Move on with the schedule as is.

Today review this Training Intensity Guidelines Doc: https://lwcoaching.com/training-intensity-guidelines to check in you are training at the correct intensity.

Warm-up:
- Gradually ramp up power and HR over the first 20 mins to power L3 or HRZ3
- 3 mins power L1/HRZ1
- 1 min at power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1/HRZ1
- 1 min at power L5 or building to HRZ5 by the end of the minute
- 3 mins power L1/HRZ1

Main-set:
Repeat this sequence two times:
- From a full stop with one foot unclipped, ride power L6 or at 90% effort level for 1 minute.
- Without stopping, settle in at power L4 or HRZ4-5a for 10 minutes.
- 15 minutes easy power L1/HRZ1

Coach Lynda Tips: Practice a fast clip into pedal. The 1 min segment is too short to pace with HR so use power or effort level or PE for pacing.

This is best on a course which simulates the start of your next race. This is a great session to do with a competitive group.

Cool-down:
- Short easy cool down spin
Details

Post Ride Foam Roll and Stretch

Other00:04:59
After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details
Sunday

Hilly course fast or low priority XC race (structured)

Bike02:30:00172 TSSStructured Workout
Race or train options today.

Warm-up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 2 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1
- 1 min power L5 or building to HRZ5 by the end of the minute
- 3 min power L1 or HRZ1

Main-set:
Train option: Ride for 1.5 hours on a hilly course. Ride climbs hard & fast with XC race pace descents. Maximize heart rate 4-5 zone time or power Level 4+ time. A hilly group ride on Zwift is a great option.

or

Race option: Do a C Priority cross-country race. A 90 min race on Zwift is a great option.

CD:
Finish ride time in power L1 or HRZ1
Details

Foam roller and stretch

Other00:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:01:00 03:00:00
Other x3
00:34:00 00:20:00
Strength x2
00:52:00 00:30:00
Custom x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:01:00 03:00:00
Other Other
00:34:00 00:20:00
Strength Strength
00:52:00 00:30:00
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, consulting. See www.lwcoaching.com or contact lynda@lwcoaching.com

View all Training Plans by this Coach
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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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