18 Week NICA Off Season Prep Plan (RPE-Based)
18 Week NICA Off Season Prep Plan (RPE-Based)
Length
18 Weeks
Plan Description
IMPORTANT: This plan is built for athletes WITHOUT access to a smart trainer or power meter.
This plan uses RPE, or Rating of Perceived Exertion.
If you would like to see a power-based version of this plan, click here 18-Week NICA Off-Season Power Based Prep Plan
This mid volume, 18-week plan was built by Coach Kyle, owner and head coach of White Pine Athletics, specifically for the NICA and junior XC MTB athletes in their off season.
If you're a junior athlete looking to maximize your time in the off season, build a strong base of aerobic fitness, and build the strength necessary to race at a high level in the upcoming season...this is the plan for you.
Over the 18 weeks, you will move through three phases of off season training: Aerobic Efficiency Training, Aerobic Development Training, and Race-Specificity Training. Each training block is designed to build up specific energy systems and skills, so be patient and follow the plan as it's laid out in order to avoid injury and come into the upcoming race season stronger and ready to perform your best.
With this being an off season plan, we strongly recommend that you take 1-2 weeks completely off the bike at the end of your current race season, rather than charging straight into this plan. Give your body some time to relax and recharge before beginning this structured program.
Included in the plan:
- 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
It is important to note that there is no coach communication with this training plan. If you feel you are an athlete who performs better under more direct supervision and with regular communication with a coach, visit www.whitepineathletics.com to learn about our coaching options, specifically our Junior Development Program.
If you have any questions about this plan or for advice of pairing multiple plans, don't hesitate to reach out to kyle@whitepineathletics.com
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:09:00 | 02:30:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
00:23:00 | 00:40:00 |
|
Custom
x2
|
00:35:00 | 00:15:00 |
|
X-Train
x1
|
00:14:00 | 00:23:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:09:00 | 02:30:00 | |
|
|
—— | —— | |
|
|
00:23:00 | 00:40:00 | |
|
|
00:35:00 | 00:15:00 | |
|
|
00:14:00 | 00:23:00 |
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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