This twelve week training plan is designed for the rider who has already raced Category 3 Beginner and now has goals to move up to the top of the Category 2 Sport field. You should have raced beginner, be confident riding fast on dirt roads and be comfortable on single-track prior to starting this plan.

The plan is designed to bring you to a performance peak at an “A” priority Category 2 Sport cross country mountain bike race in week 12. Along the way, in weeks 7, 8 and 10 you have the option of doing a fast group ride or a training race. Every week on this plan you will be riding 4 times per week. This plan incorporates pedaling skills, endurance, strength, core training, threshold training, VO2max, race skills, start practice and specific recovery days.

The weekend rides are your longer endurance days. The weekday rides are shorter insensity focused sessions.

Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly.

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.