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NICA MTB Training Plan

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NICA MTB Training Plan

Author

EVOQ.BIKE

All plans by this Coach

Length

23 Weeks

Plan Description

This training plan is designed for NICA racers of all ages. The events are scheduled to follow the NC NICA (NCICL) Spring 2024 season. The plan begins the first full week of December and does not require any training coming into it. In fact we recommend starting the plan rested. The plan includes 12 weeks of pre season training and then a plan for during the race season and can easily be adapted for a slightly different race schedule.

This plan does not require heart rate or power however each workout includes information on how to perform it based on RPE, heart rate or power so it's entirely up to you.

How it Works

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Training Plan Sample Week

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

Recovery

Bike01:00:00
Ride easy in zones 1-2.
Details
Tuesday

MTB Endurance

Bike01:30:00
Ride as steady as you can on trails in zones 1-3. Try to avoid any big sprints or hard efforts up climbs but make sure you are still riding hard enough to practice skills.
Details
Wednesday

Recovery

Bike01:00:00
Ride easy in zones 1-2.
Details
Thursday

MTB Endurance

Bike01:30:00
Ride as steady as you can on trails in zones 1-3. Try to avoid any big sprints or hard efforts up climbs but make sure you are still riding hard enough to practice skills.
Details
Friday

Off day

Rest
Relax and include some stretching.
Details
Saturday

MTB 30 Minute Tempo

Bike02:00:00
Warmup 30 minutes in zones 1-3. Then do 30 minutes on trails trying to stay in heart rate zone 3. Focus on a fast flowing pace on the trails without pushing at race pace. RPE 6/10. Finish the ride with an easy endurance pace.
Details
Sunday

Endurance

Bike02:00:00
Ride in zones 1-2, targetting as much time in zone 2 but towards the middle and bottom of the zone. This should not be a hard pace.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:49:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:49:00 03:00:00
Rest Day Off
—— ——

Training Load By Week


EVOQ.BIKE

EVOQ.BIKE

EVOQ.BIKE is a group of coaches that use a holistic approach that combines data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be.

We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar.

EVOQ is a team - we all still train and race ourselves, and are committed to making you faster!

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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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