MTB XC · HR
Plan description
Specific training plan for MTB XC (Cross Country modality). General and specific phase of preparation.
Intensity references through heart rate.
Duration of 24 weeks.
General tuning with basic work on strength, basic resistance and speed.
Specific combined sessions of physical and technical work with the MTB bike.
MTB specific resistance sessions.
General physical preparation routines and core at home through suspension training (TRX).
For intermediate and advanced level cyclists.
Start of the recommended plan 24 weeks before the first competition of the MTB season.
This MTB XC training plan could be linked after completing the cyclocross season, following the training plan Cyclocross · HR of 24 weeks duration.
Sample week
Week 2
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
TRAIL RUN NATURAL FARTLECK
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of approximately 40'. Introduce into the training short sections with stairs, very steep slopes, sections of sand,...).
CYCLING/MTB AER. EXT. (or SPINNING)
Goal: Aer. Ext.
Continuous training for about 2 hours at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can replace this session with two spinning classes for a total of approximately 1h30.
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
TRAIL RUN NATURAL FARTLECK
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of approximately 40'. Introduce into the training short sections with stairs, very steep slopes, sections of sand,...).
CYCLING/MTB AER. EXT. (or SPINNING)
Goal: Aer. Ext.
Continuous training for about 2 hours at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can replace this session with two spinning classes for a total of approximately 1h30.
REST/JOKER
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
MTB AER. EXT./INT.
Goal: Aer. Ext./Int.
120-150' z 1-2-3
Technical training with the mtb at a pace between comfortable and hard depending on the slope of the terrain. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
Take the opportunity to put technical trails both down and up.
CYCLING AER. EXT./INT.
Goal: Aer. Ext./Int.
150-180' free intensity
Free continuous training with a group (if possible) of a level similar to yours. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can swap the order of the weekend workouts with no problem.