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CROSS COUNTRY mtb training plans

Category 1 Cross Country Mountain Bike Base Training Plan
TIME CRUNCHED Category 1 Cross Country Mountain Bike Base Training Plan
Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan
TIME CRUNCHED Category 1 Cross Country MTB Build, Peak and Race Plan
Category 2 Sport Cross Country Mountain Bike Base Training Plan
Category 2 Sport Cross Country MTB Build, Peak and Race Training Plan
TIME CRUNCHED Category 2 Sport Cross Country Mountain Bike Training Plan
Category 3 Beginner Cross Country Mountain Bike Training Plan
First Timer Cross Country Mountain Bike Training Plan

These Cross country mtb training plans are available in PDF or TrainingPeaks format. PLEASE NOTE: The PDF version is not compatible with TrainingPeaks. If you want to use TrainingPeaks please purchase the TrainingPeaks version. The first plan you purchase is either PDF or TrainingPeaks, not both. If you would like both versions you can purchase the second one with a 50% discount.

Once downloaded plans are non-refundable.

cross-country MTB training plans


Category 1 Cross Country Mountain Bike Base Training Plan

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Cross Country Mountain Bike Base Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Category 1 Cross Country Base Training Plan: Training weeks, workouts and hours have been optimized based on five years of feedback and results of LW Coaching athletes. The plan is designed to give you a Category 1 level base fitness over 12 weeks. After the 12 weeks you can progress to the LW Coaching Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan

This twelve week Cross Country Base training plan is designed for Category 1 racers serious about taking their performance to the next level. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals.

This plan is paced by power (watts), heart rate and perceived exertion. A heart rate monitor is required to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

Prior to starting this plan you should have at least one season of Category 1 or 2 racing under your belt, have been riding 4-5 times per week recently and have been doing a full body, general strength training routine. You should be confident riding fast on single-track and versed in race tactics.

You will be riding six times per week plus strength training, core training, doing yoga, stretch and stability sessions. Weeks 9-11 have an option to do a low priority, early season race. In week 1 you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 4, 8 and 12 to track performance improvements, power increases and check your heart rate zones are accurate. The plan begins with a skills and endurance focus. Next, strength is emphasized with low cadence hill climbs and then threshold work is introduced. At the end of the 12 weeks your aerobic endurance, strength, pedaling skills and threshold will all have markedly improved. Endurance is emphasized on weekends, with the long ride peaking at four hours. Monday is the recovery and non-ride day each week. Every fourth week on the plan is a recovery and testing week. Weekly hours on the plan range from 8.5 in recovery weeks to 17.5 in week 11.


TIME CRUNCHED Category 1 Cross Country Mountain Bike Base Training Plan

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for TIME CRUNCHED Category 1 Base Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Is available training time your limiter? Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurricular/interests) preventing you from putting in the massive hours usually required in most training plans? This low volume training plan maximizes the time a busy person *does* have. You know, kinda like – train smarter, not harder.

This is not the quick and easy way to suddenly be a Cat 1 mountain bike racer, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records – which may or may not include a podium finish. Most weekday workouts have two or more options to help you work the sessions into your busy life and tips on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and 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 hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.

Follow on with the 12 week Time Crunched Category 1 Cross Country Mountain Bike Build, Peak and Race Plan after this Base plan.


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

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Category 1 Cross Country Mountain Bike Build, Peak and Race Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Category 1 Build, Peak and Race Training Plan: Training weeks, workouts and hours have been optimized based on five years of feedback and results of LW Coaching athletes. This twelve week Build, Peak and Race Training Plan is designed for Category 1 racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals.

This plan is paced by power (watts), heart rate and perceived exertion. A heart rate monitor is required to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

Ideally, prior to starting this plan you should have completed the LW Coaching 12 week Category 1 Cross Country Mountain Bike Base Training Plan. If not, you must have at least 8 weeks aerobic of base training done and have completed at least 4 weeks of tempo sessions. The plan is designed to put the top end power onto your aerobic base. This is the type of training that takes you from being fit to being fast.

You will be riding six times per week. The plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short track practice, 30:30 VO2 max sessions, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.

Schedule this 12 week training plan to end on the day of your highest priority race.


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

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for TIME CRUNCHED Category 1 Cross Country Mountain Bike Build, Peak and Race Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Is available training time your limiter? Do you have other time commitments (demanding jobs, school, kids, other extracurricular/interests) preventing you from putting in the massive hours usually required in most training plans? This training plan maximizes the time a busy person *does* have. You know, kinda like – train smarter, not harder. This is not the quick and easy way to suddenly be a Category 1 mountain bike racer, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records – which may or may not include a podium finish. This plan is designed to follow on after the 12 week Time Crunched Category 1 Cross Country Mountain Bike Base Training Plan

This plan is paced by power (watts), heart rate and perceived exertion. A heart rate monitor is required to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

This plan will take you up to a peak fitness level and push you to breakthrough performances during your race season. Most 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 just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and 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 hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.

Schedule this 12 week training plan to end on the day of your highest priority race.


Category 2 Sport Cross Country Mountain Bike Base Training Plan

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format. Purchase the Training Peaks format at this link: Training Peaks format for Category 2 Sport Cross Country Mountain Bike Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Have you moved from Category 3 up to Category 2? Want to compete with the Cat 2’s? This 12 week Base training plan will boost you up to the Category 2 level. No training device such as a power meter or heart rate monitor is required to follow this plan. Simply follow the training intensity guidelines along the way based upon your perceived exertion. The plan includes four rides per week and two sessions of body work per week (yoga, Pilates, core training).

Schedule this plan to finish before your race season begins. A Base training plan is to build aerobic fitness before the race season. After completing this 12 week plan follow on with the Category 2 Sport Cross Country Mountain Bike Build, Peak and Race Training Plan


Category 2 Sport Cross Country Mountain Bike Build, Peak and Race Training Plan

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Category 2 Sport Cross Country Mountain Bike Build, Peak and Race Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week training plan is designed for the Category 2 Cross Country racer looking to finish on the podium.

The plan is designed to bring you to a performance peak at an “A” priority Category 2 cross-country mountain bike race in week 12. Schedule this 12 week Cat 2 Build, Peak and Race plan to finish on the day of your most important race.

On this plan you will be riding 4 times per week incorporating 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 intensity 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. Read through the Training Intensity Guidelines doc to learn how to monitor your riding effort, intensity and pace using PE.


TIME CRUNCHED Category 2 Sport Cross Country Mountain Bike Training Plan

NOTE: Choose your plan purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for TIME CRUNCHED Category 2 Sport Cross Country Mountain Bike Training plan  $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

Are you racing Category 2 Sport but have limited time to train? Are you too busy to learn about training and want to know how to be competitive? This is the bare bones Time Crunched Cross Country Category 2 Sport Training Plan. All the fluff has been trimmed and only the key workouts remain. On this 12 week plan you will work through a base and build period and peak for your A Priority race in week 12. Along the way options for cross training, commuting and weekend racing are written into the plan to make the most of the time you do have.

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. Read through the Training Intensity Guidelines doc to learn how to monitor your riding effort, intensity and pace using PE.

Schedule this 12 week training plan to finish on the day of your most important race.


Category 3 Beginner Cross Country Mountain Bike Training Plan

This plan is available in TrainingPeaks format only.

This twelve week training plan is designed for the rider competing in Category 3 Beginner cross-country mountain bike events. Prior to starting this plan you should have been riding 1-2 times per week recently and be comfortable riding your bike on dirt roads. The plan guides you through pedaling drills and mountain bike skills and progressively increases your fitness, peaking with a race in week 12.

During this plan, you will be riding three times per week with an optional extra fourth ride in weeks 4, 5, 7, 8, 10 and 11. Tuesdays focus on pedaling and mountain bike skills, Thursdays focus on endurance and hills, Saturday is a recovery or optional ride day and Sunday is the endurance and threshold day. The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan.

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.

Schedule this 12 week training plan to end on the day of your cross-country mountain bike race.

Purchase Category 3 Beginner Cross Country Mountain Bike Training Plan for use in TrainingPeaks $99


First Timer Cross Country Mountain Bike Training Plan

This plan is available in TrainingPeaks format only.

I have designed this six week training plan for athletes aiming to confidently participate in their first ever mountain bike race. If you have been riding your bike once or twice a week recently and are comfortable riding on dirt roads, you have everything it takes to follow this plan and have a successful race experience. You will be riding three times per week. Tuesdays focus on pedaling drills and skills. The first three Thursdays of the plan are devoted to hilly rides to build leg strength, and then weeks four through six are for practicing race starts. The weekend ride is your endurance day where you will build up to your longest ride of 90 minutes in week five. On Mondays and Saturdays you follow a stretching routine and Fridays are for core strength training. Weekly training hours range from 3:30 to 4:14.

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.

Schedule this 6 week training plan to end on your cross-country race day.

Purchase First Timer Cross Country Training Plan for use in TrainingPeaks $49


These training plans and the forum support provided are designed for an individual user. Please do not duplicate, distribute or share any LW Coaching mountain bike training plan. Copyright 2015 LW Coaching.

CROSS COUNTRY mtb training plans was last modified: February 13th, 2015 by Lynda

  3 comments for “CROSS COUNTRY mtb training plans

  1. Anne
    June 2, 2014 at 3:18 pm

    how do we preview the training peaks only plans? Specifically the Category 3 Beginner Cross Country Mountain Bike Training Plan?

    Thanks
    Anne

  2. June 2, 2014 at 4:01 pm

    Scroll down to the bottom of this page to view the preview the first 4 days of the Category 3 Beginner Cross Country Mountain Bike Training Plan http://home.trainingpeaks.com/products/trainingplans/plans/category-3-beginner-cross-country-mountain-bike-training-plan

    If you have further questions about the plan post in the forum or send me an email lynda@lwcoaching.com

    Lynda

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