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« Back to training plan home page
| Lynda Wallenfels' Mountain Bike and XTERRA Training Plans |
2nd Edition 2008 XC - mtb Expert Build, Peak and Race Training Plan $99.99  |
Plan Description and Athlete Profile  View the Plan Preview
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The Expert Build, Peak and Race Training Plan has been updated for 2008. This is the second edition of the Plan. The prime change is the addition of power - training by watts - to this plan. You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all bikes. »Click to read the full description
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| 2nd Edition 2008 XC - mtb Time Crunched Expert Build, Peak and Race Training Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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This is the second edition of the Time Crunched Build plan. The prime change to the plan over the previous edition is the addition of training by power option. Each workout now has both power and heart rate training guidelines. Athletes can follow along with a heart rate monitor only or take advantage of a power meter on some or all of their rides. Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurriculars/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. »Click to read the full description
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| Winter Weight Loss and Base Training Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories. The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus. »Click to read the full description
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| 2nd Edition 2008 XC - mtb Expert Base Training Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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The Expert Base Training Plan has been updated for 2008. This is the second edition of the Cross Country Expert Base Training Plan. The prime change to this plan is the addition of power - training by watts - to this plan and an overhaul of strength training routines. You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes. Training weeks, workouts and hours have also been optimized based on three years of feedback from athletes. »Click to read the full description
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| 2nd Edition 2008 XC - mtb Time Crunched Expert Base Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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The Time Crunched Expert Base Training Plan has been updated for 2008. This is the second edition of the Time Crunched Cross Country Expert Base Training Plan. The prime change to this plan is the addition of power - training by watts - to this plan and an overhaul of strength training routines. You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes. Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurriculars/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. »Click to read the full description
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| Cross Country Mountain Bike - Sport Build, Peak and Race Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This twelve week training plan is designed for the rider who has already raced in the beginner category and now has goals to move up to the top of the Sport field. You should have raced beginner, be confident riding fast on dirt roads and be comfortable on single-track prior to starting this plan. The plan is designed to bring you to a performance peak at an “A” priority Sport cross-country mountain bike race in week 12. Along the way, in weeks 7, 8 and 10 you have the option of doing a fast group ride or a training race. Every week on this plan you will be riding 4 times per week. This plan incorporates pedaling skills, endurance, strength, core training, threshold training, VO2max, race skills, start practice and specific recovery days. »Click to read the full description
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| Time Crunched Athletes - Cross Country Sport Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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Are you racing sport but have limited time to train? Want to know how to be competitive without padding your schedule with junk miles? This is the bare bones Time Crunched Cross Country 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.
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| Cross Country Mountain Bike - Beginner $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This twelve week training plan is designed for the rider competing in beginner class 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. »Click to read the full description
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| Cross Country Mountain Bike - First Timer $49.99 |
Plan Description and Athlete Profile View the Plan Preview
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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. »Click to read the full description
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| 24-Hour Solo Mountain Bike - Personal Record Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This is the plan for a 24-hour solo endurance racer who has completed one or more 24-hour solos and is now ready to pick up the speed, ride faster and further in the 24-hours than before. This plan is detailed and committing, assuming performance at this 24-hour event is one of the top priorities in your life for the next 12 weeks. You goal is to set a Personal Record distance in the 24-hour mountain bike race. The plan has big hours and hard training. It is an agressive plan designed to push you to your limits in pursuit of a PR race. Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 24-hour solo race specific aspect. You are peaking for this 24-hour race. »Click to read the full description
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| 24-Hour Solo Mountain Bike - Finisher Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You have signed up to ride a 24-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding 3-4 times per week and are comfortable riding on dirt roads and trails. This plan builds the type of go-all-day aerobic endurance needed for 24-hour solo racing with a gradual build up to the longest ride of 10 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends. »Click to read the full description
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| 12-Hour Solo Mountain Bike - Personal Record Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This is the plan for a 12-hour solo endurance racer who has completed one or more 12-hour solos and is now ready to pick up the speed, ride faster and further in the 12-hours than before. This plan is detailed and committing, assuming performance at this 12-hour event is one of the top priorities in your life for the next 12 weeks. You goal is to set a Personal Record distance in the 12-hour mountain bike race. The plan has big hours and hard training. It is an agressive plan designed to push you to your limits in pursuit of a PR race. Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 12-hour solo race specific aspect. You are peaking for this 12-hour race. »Click to read the full description
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| 12-Hour Solo Mountain Bike - Finisher Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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You have signed up to ride a 12-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding three or more times per week and are comfortable riding on dirt roads and trails. This plan builds the type of steady aerobic endurance needed for 12-hour solo racing with a gradual build up to the longest ride of 8 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends. »Click to read the full description
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| 6-Hour Solo Mountain Bike - Finisher Plan $99.95 |
Plan Description and Athlete Profile View the Plan Preview
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This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road. Six Hour Solo events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 6-Hour solo event. »Click to read the full description
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| 100 Mile Mountain Bike Race - Personal Record Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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This is the plan for the mountain biker who is familiar with the 100 mile distance and has set a goal to finish the next one in a personal record time - go faster than you have before. You must have competed in at least one 100 mile race prior to starting this plan and have been riding 5-6 times per week recently. This is an intensive plan designed to push the envelope of your performance. You should be confident riding fast on dirt roads and single track and racing in close proximity to other riders.
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| 100 Mile Mountain Bike Race - Finisher Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This training plan is designed for the mountain biker ready to step up from short distance riding to confidently complete a 100 mile mountain bike race. Prior to starting this plan you should have been riding 3-5 times per week and be comfortable riding for 2 hours. The keystone of the plan is the long endurance ride on the weekend. This ride starts at four hours in week one and gradually builds up in week nine to eight hours. Every long ride in the schedule has tasks to complete to progressively test and perfect your pacing and fueling plan. Calorie, electrolyte and hydration guidelines are included as are the other tactical elements required to successfully complete an off-road century. »Click to read the full description
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| 100 km Mountain Bike Race - Finisher Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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This 12 week plan is designed to prepare you to confidently and comfortably finish a 100km or marathon mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road. 100 km marathon mountain bike events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 100 km event. »Click to read the full description
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| 50 Mile Mountain Bike Race - Finishers Plan $99.99 |
Plan Description and Athlete Profile View the Plan Preview
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This 12 week plan is designed to prepare you to confidently and comfortably finish a 50 mile distance mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road. 50 mile events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 50 mile distance event. »Click to read the full description
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| Xterra - Advanced Championship Training Plan $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This twelve week training plan is an intensive and challenging plan that assumes you have a serious commitment to racing and have age group podium goals at a Championship level Xterra event. To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan. »Click to read the full description
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| Sorella Six Week Get Into Shape Plan $49.99 |
Plan Description and Athlete Profile View the Plan Preview
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Coach Lynda Wallenfels has created a pre-built training plan for brand new riders who want to get into shape and feel confident on the bike. It is a six week plan, so you know you will not be 'biting off more than you can chew', and it starts at ground zero. There will be no stressing about what workout you should do to gradually build your aerobic fitness and endurance. Coach Lynda has done all the planning for you! All you have to do is follow the instructions...no guesswork. She has included stretching, yoga, hiking and working on technical skills, along with the cycling workouts. It is a wonderful balance for the body and will build your confidence, while building muscle. »Click to read the full description
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| Collar Bone Rehab Plan $49.99 |
Plan Description and Athlete Profile View the Plan Preview
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Ouch! You did what many of us have done and broke your collar bone. This plan is your 6 week comeback to training outside again. Day One of the plan starts on the day you get the green light from your Doctor to ride the trainer. This is usually about 3 weeks after the break if it is mending on its own or 3 weeks after surgery if you have a plate and screws inserted. I pulverized my collar bone in February 2007 into so many pieces my surgeon couldn't count them. I have my own titanium plate with seven screws. »Click to read the full description
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