LW Coaching Category 1 XC Build, Peak, Race Training Plan
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1 .. LW Coaching Category 1 XC Build, Peak, Race Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike MTB Bike Bike MTB 15:35 0:30 1:00 2:00 1:30 0:45 2:30 2:30 Strength Regen Bike Regen Strength Regen 0:30 0:10 1:30 0:20 1:00 0:20 Strength Week 2 Day 1 Day 2 1:00 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike MTB Bike Bike MTB 14:05 0:30 1:00 1:30 2:00 0:45 2:30 2:30 Strength Regen Strength Regen Strength Regen 0:30 0:10 1:00 0:20 1:00 0:20 outline - 1 Category 1 XC Build, Peak, Race
2 Welcome to the LW Coaching Cross Country Category 1 Mountain Bike Build, Peak and Race Training Plan. Please take a minute to register at the LW Coaching Forum: Here you can get training plan and racing questions answered. Week 1, day 1 Workout 1: Strength Duration: 0:30 Do the recommended Stability Exercises for Cyclists at this link: Strength Duration: 0:30 Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions Week 1, day 2 Workout 1: Bike Duration: 1:00 Warm up for minutes with easy spinning. Max Cadence Set: 4 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Heart rate stays less than zone 2 and power level 2 and below. Power Sprint Set: 4 X 12 sec power sprints. Every three minutes shift into a big gear stand and accelerate to 120 rpm over 12 seconds at max effort. Easy spin 2:48 spin between each sprint. The goal is to acheive maximal effort - not mash gears. Experiment with different gears to find the best combination for fast acceleration and top end speed. Spin-Up Set: 4 X 2 minutes as 1 minute high cadence, 1 minute easy spin. Heart rate stays less than zone 2 and power level is 2 and below. One Leg Pedaling Set: 4 X 2 minutes as 30 seconds right leg only at rpm, 30 seconds left leg only at rpm, 1 minute both legs at 95 rpm. Heart rate stays zone 2 and below and power level 2 and below. 5 minute easy cool down. Review this Training Intensity Guidelines Doc to be sure you are training at the correct intensity. Tomorrow you will set training power levels and heart rate training zones with a field test. Regeneration Duration: 0:10 1 of 30 Cat 1 XC Build, Peak, Race
3 Today you will choose either the test or the workout. Do not do both! If you are continuing on from the LW Coaching Category 1 Base training plan you did this test last week. There is no need to repeat it this week so choose the interval workout. If you are new to LW Coaching training plans then you should do the test today to set your training heart rate zones and power levels and set a performance benchmark to track. Week 1, day 3 Workout 1: Bike Duration: 2:00 Heart rate, Power and Performance Field Test. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: Prior to conducting this test review the Testing Guidelines doc found at this link: Bike Duration: 1:30 Road bike hill intervals. Warm up well then up a 6-8% hill do two sets of 3 x 4 minutes at power Level 5 or in heart rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 between intervals and 5 minutes in heart rate Z1 or Power L1 between sets. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in heart rate Z1 or Power L1. Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Ultragen, Recoverite or Endurox or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: today and use every recovery method available to you. Workout 3: 2 of 30 Cat 1 XC Build, Peak, Race
4 Week 1, day 4 Workout 1: MTB Duration: 1:30 Off-Road: Race start practice. Warm-up well. Then, from a full stop with one foot on the ground, go all out for 1 minute. Pick a good line and practice fast clip into pedal. Without stopping, settle in at heart rate zone 4-5a or power level 4 for 10 minutes. Recover 15 minutes and then repeat one more time. This is best on a course which simulates the start of your next race. This is a great session to do with a competitive group. Week 1, day 5 Workout 1: Bike Duration: 0:45 This ride is optional. Skip riding today if you are tired, busy or just don't feel like it. Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Week 1, day 6 Workout 1: Bike Duration: 2:30 Ride on a flat to gently rolling course. Log 50% of ride time in heart rate 2 zone or power level 2 and 50% in heart rate zone 1 or power level 1. Week 1, day 7 Workout 1: MTB Duration: 2:30 Off-Road ride a hilly course. Warm up for minutes then ride climbs hard & fast. Recover between climbs. Maximize heart rate 4-5b zone time or power Level 4+ time. OR do a C Priority race today. 3 of 30 Cat 1 XC Build, Peak, Race
5 Week 2, day 1 Workout 1: Strength Duration: 0:30 Do the recommended Stability Exercises for Cyclists at this link: Strength Duration: 0:30 Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions Week 2, day 2 Workout 1: Bike Duration: 1:00 Warm up for minutes with easy spinning. Max Cadence Set: 4 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Heart rate stays less than zone 2 and power level 2 and below. Power Sprint Set: 4 X 12 sec power sprints. Every three minutes shift into a big gear stand and accelerate to 120 rpm over 12 seconds at max effort. Easy spin 2:48 spin between each sprint. The goal is to acheive maximal effort - not mash gears. Experiment with different gears to find the best combination for fast acceleration and top end speed. Spin-Up Set: 4 X 2 minutes as 1 minute high cadence, 1 minute easy spin. Heart rate stays less than zone 2 and power level is 2 and below. One Leg Pedaling Set: 4 X 2 minutes as 30 seconds right leg only at rpm, 30 seconds left leg only at rpm, 1 minute both legs at 95 rpm. Heart rate stays zone 2 and below and power level 2 and below. 5 minute easy cool down. Regeneration Duration: 0:10 4 of 30 Cat 1 XC Build, Peak, Race
6 Week 2, day 3 Workout 1: Bike Duration: 1:30 Road bike hill intervals. Warm up well then up a 6-8% hill do two sets of 4 x 4 minutes at power Level 5 or in heart rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 between intervals and 5 minutes in heart rate Z1 or Power L1 between sets. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in heart rate Z1 or Power L1. Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Ultragen, Recoverite or Endurox or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: today and use every recovery method available to you. Week 2, day 4 Workout 1: MTB Duration: 2:00 Off-Road: Race start practice. Warm-up well. Then, from a full stop with one foot on the ground, ride all out for 1 minute. Pick a good line and practice fast clip into pedal. Without stopping, settle in at heart rate zone 4-5a or power level 4 for 10 more minutes. Recover for about 15 minutes and repeat TWO more This is best on a course which simulates the start of your next race. This is a great session to do with a competitive group. Week 2, day 5 Workout 1: Bike Duration: 0:45 This ride is optional. Skip riding today if you are tired, busy or just don't feel like it. Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. 5 of 30 Cat 1 XC Build, Peak, Race
7 Week 2, day 6 Workout 1: Bike Duration: 2:30 Ride on a flat to gently rolling course. Log 50% of ride time in heart rate 2 zone or power level 2 and 50% in heart rate zone 1 or power level 1. Week 2, day 7 Workout 1: MTB Duration: 2:30 Off-Road ride a hilly course. Warm up for minutes then ride climbs hard & fast. Recover between climbs. Maximize heart rate 4-5b zone time or power Level 4+ time. OR do a C Priority race today. 6 of 30 Cat 1 XC Build, Peak, Race
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