Mountain Bike Intervals

Designed by Coach FasCat Coaching

Plan duration: 6 Weeks

5.00 out of 5 based on 2 customer ratings
3 Reviews

$49.00

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10% of this month's sales go to the Bicycle Racing Association of Colorado

What you get:

  • 100% Satisfaction Guaranteed*
  • FREE 30 Day Premium TrainingPeaks Account
  • Mobile App (iOS and Droid)
  • Lifetime access
  • Daily Email Workout Reminders
  • GPS, Heart Rate and Power Data Uploads
  • Email Support
  • Yoga Routines with Video
  • Race Specific Power and Heart Rate Workouts
  • Advanced Aerobic Endurance Training
  • Strength & Conditioning Routines with Video

Description

Six Week Cross Country Mountain Bike Training Plan concentrating on short anaerobic power with intervals that specific to a Cross Country (2 hour) mountain bike race. This training plan starts by working on your race starts and quickly moves into Zone 6 Anaerobic Work.  There are endurance mountain bike hammer rides on the weekends for training and technical skills practice.  Tuesday, Wednesday and Thursdays are for 1 minuters, VO2’s, threshold and the diabolical Tabatas.

Choose between and basic, intermediate and advanced plan based on how much time you have to train each week, your age and ability level.  If your A race is more than 6 weeks away consider starting with our Sweet Spot Plan (to build your base) if you are 12-18 weeks away or the Sweet Spot Part 2 Plan if your A race is closer, 6-12 weeks away.

For recovery this plan has got you covered with all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it’s too dark or cold to ride outside before or after work!

Questions about our XC mountain bike with intervals training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime. Example Workout:

Zone 6 Anaerobic 1 minute Intervlals

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5 out of 5 stars

3 reviews

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What others are saying

  1. One person found this helpful
    Clint

    Not easy. But worth it.

    I have been spelling with a coach (not with fascat). I have intervals that I can complete almost weekly. Unfortunately there was little build up to the race type intervals. Looking at the plans from Fascat. There is a progression within each plan as well as from plan to plan. This makes accomplishing and our finishing workouts more attainable, which leads to more consistency which finally leads to more confidence on race day.

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  2. One person found this helpful
    Alex

    5 out of 5 Great for gearing up for race season

    Bought this plan to get ready for my summer XC race season. It is definitely tough, but so worth it! Really helped me to bring structure to my MTB training and improve my fitness. I’ve already improved by 5min max power by 20watts, which I am very happy with.

    I also ended up doing a couple ‘B’ races during this period, and I do wish the plan gave a bit of guidance in how to incorporate low-priority races into the schedule.

    Highly recommend!

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    • One person found this helpful
      Clint Campbell

      At first glance these workouts looked easier than what I was doing. After doing them I tale that back. They are demanding and require a drive to get better in order to complete. Great plan.

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  3. One person found this helpful
    Ben Reidy

    5 out of 5 Definately worth a try!

    Following any specific training plan is tough, both mentally and physically. But if you stick with it, you will benifit from your persistance thats for sure!
    My work pattern differs from the normal 5-6 day working week in that i work shifts of 4 on 4 off, some nights and some days and i found i was able to move sessions around a bit to easily fit in with work and family life. This plan has you riding for durations that are not too long and encorporate the high intensity needed for XC, just enough but not too much that you fatigue quickly and cant complete the following days session.
    I gained a 6% rise in FTP over the 6 weeks which is a good gain in my books and still left me rested enough to race at the end of it.

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Frequently Asked Questions

  • Am I a Basic, Intermediate or Advanced Rider?
  • Basic plans are for athletes with 4-8 hours per week to ride, a cat 4-5 racer and or a 50+ masters racer.
  • Intermediate plans are for athletes with 8-12 hours per week to ride, cat 3 racers or 40+ masters.
  • Advanced plans are for athletes with 12+ hours per week to train, cat 1-2 or pro racer as well a those who are 30-40 and Master Elite.
  • What if I have to ride the trainer indoors?
    For rides over an hour, we recommend cutting the ride time by about 30% because you aren't coasting or stopping. Be sure to get any structured interval work completed within that time!
  • Should I add 'post activity' comments in TrainingPeaks when I upload my data?
    Yes! While you won't have a coach monitoring your comments and file data, adding notes to your workout is always helpful so you can go back and see what was up that day when you slayed a particular effort!  It doubles as a training diary!
  • Will a coach be monitoring my workouts in TrainingPeaks?
    No. If you would like a coach to create, monitor, customize, adjust or talk with about your training, hire one of our coaches!
  • What if I don't have a M-F, 9-5 kind of work schedule?
    You can move the workouts around yourself in TrainingPeaks and/or schedule a training plan consultation to talk with a coach about customizing the purchased plan for your schedule.
  • How do I apply the plan I purchased in my existing TrainingPeaks account?
    We've got a step-by-step guide for applying your plan here.
  • Can I use these workouts with my smart trainer (Wahoo, CycleOps, Computrainer, etc.)?
    Yes! You can use software like TrainerRoad or Zwift to program & ride the prescribed efforts for each workout. Check with your trainer's manufacturer for compatible software.
  • I don't have a powermeter. Can I use my heart rate monitor with this training plan?
    Yes! While power is the gold standard for training, we've included a FasCat Training Zones sheet where you can enter your Threshold Heart Rate to calculate your heart rate training zones. This allows you to ride the intervals at the proper efforts!
  • If I miss a workout, can I adjust my training calendar in TrainingPeaks?
    Sure! Simply left click the workout, then drag 'n drop it into the day you want to move it to. 
  • Do these plans include recovery days?
    All of our training plans are periodized and include rest days and a regeneration week. Because you don't get faster in training, you get faster in recovery!
  • What should I do when my plan ends?
    We've designed our plans to coordinate with different times of the year and different phases of training. We'll send you a reminder when your plan is nearing the end of 6 weeks with suggestions on where to go next so you are still getting stronger and faster on the bike!

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