16 Week Winter XC MTB/NICA PROGRAM
16 Week Winter XC MTB/NICA PROGRAM
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a 16-week foundation training plan designed by White Pine Athletics' Head Coach Kyle McFarland.
Our 16-Week Off Season-Pre Season XC MTB/NICA PLAN is ideal for XC MTB athletes racing Olympic distance, and Marathon distance. This is the perfect plan for NICA athletes with access to a smart trainer, or NICA teams who wish to train together during the off season and preseason.
This plan works best for athletes who:
-Are ready to make the jump to riding at the front of the pack, chase down leaders, and stand on the podium
-Are able to ride for 90min consistently
-Are have consistent access to an indoor bike trainer
-Are motivated to train, improve, and work hard for results
Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides
Smart trainer or power meter is encouraged, heart rate monitor not required.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
08:06:00 | 02:45:00 |
|
Other
x3
|
01:06:00 | 00:25:00 |
|
Strength
x2
|
01:06:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:06:00 | 02:45:00 | |
|
|
01:06:00 | 00:25:00 | |
|
|
01:06:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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$106.24 USD for the first year, billed yearly.