2023 Season Nica

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4		2023 Season Nica Guide (advanced high volume)
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8	Base		5/7 - 5/13	5/14 - 5/20	5/21 - 5/27	Rest Week 5/28 - 6/3	6/4- 6/10	6/11 - 6/17	6/18 - 6/24	Rest Week 6/25 - 7/1
9	During this period, your main focus is increasing the amount of time you spend at the upper end of your Z2. The Z2 workouts should be as steady as possible with constant pressure on pedals. You will also do some Sweet Spot (SS). These efforts are hard enough to be uncomfortable, but you should be able to maintain this intensity for about 20 minutes if needed.	Monday	SS 3x15 min	SS 3x15 min	SS 4x15 min	Easy/ Off	SS 4x15	SS 4x15	SS 5x15	Easy/ Off
10		Monday	Core/Strength	Core/Strength	Core/Strength		Core/Strength	Core/Strength	Core/Stregnth
11		Tuesday	Z2 1:45	Z2 2:00	Z2 2:00	Easy/ Off	Z2 2:00	Z2 2:00	Z2 2:00	Easy/ Off
12		Wednesday	Z2 1:45	Z2 2:00	Z2 2:30	Easy/ Off	Z2 2:45	Z2 2:45	Z2 3:00	Easy/ Off
13		Thursday	Z2 1:45	Z2 2:00	Z2 2:00	Z2:2:00	Z2 2:00	Z2 2:30	Z2 2:30	Z2:2:00
14		Weekend	Endurance 3:00	Endurance 4:00	Endurance 4:00	Endurance 3:00	Endurance 4:00	Endurance 4:00	Endurance 5:00	Endurance 3:00
15		Bike Time	10 Hrs	11+ Hrs	12+ Hrs	5 Hrs	12+ Hrs	13 Hrs	14 Hrs	5 Hrs
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17	Base 2		7/2 - 7/8	7/9-7/15	7/16 - 7/22	Mid Season Break	7/30 - 8/5
18	During this period, you will continue to improve your base aerobic fitness, But in addition you will start to do some 30x30's so you have some intensity before race season starts. (To do a set of 30x30: ride for 8 minutes alternating from full gas to recovery pace every 30 seconds. Then rest for 2 minutes)	Monday	SS 4x15	SS 4x15	SS 4x15		Race Starts
19		Monday	Core/Strength	Core/Strength	Core/Strength		Core/Strength
20		Tuesday	Z2 2:00	Z2 2:00	Z2 2:30		Z2 2:00
21		Wednesday	5@ 30x30	Easy Spin	6@ 30x30		Easy Spin
22		Thursday	Z2 2:00	Z2 2:00	Z2 2:30		Z2 2:00
23		Weekend	Endurance 4:00	Endurance 4:00	Endurance 5:00		Endurance 4:00
24		Bike Time	11 Hrs	11+ Hrs	13 Hrs	0	12 Hrs
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26	Build/ Race Season		8/6 - 8/12	8/13 - 8/19	8/20 - 8/26	8/27 - 9/2	9/3 - 9/9	9/10 - 9/16	9/17 - 9/23	9/24 - 9/30	10/1 - 10/7
27	During this period, make your Z2 rides easy enough so you are fresh and can do top quality interval work. The rest before and after races will take place of your rest weeks. Make sure to get additional recovery if you feel like you are overtraining.	Monday	Z2 2:00	Z2 2:00	Recovery	Z2 2:00	Recovery	Z2 2:00	Recovery	Z2 2:00	Recovery
28		Monday		Core/Strength		Core/Strength		Core/Strength
29		Tuesday	Race Starts	Race Starts	Z2 2:00	VO2 6x3min*	Z2 2:00	9@ 30x30	LZ2 2:00	9@ 30x30	LZ2 2:00
30		Wednesday	Z2 2:00	Easy Ride	Z2 2:00	Easy Ride	Z2 2:00	Easy Ride	LZ2 2:00	Easy Ride	LZ2 2:00
31		Thursday	Z2 2:00	Recovery	7@ 30x30	Recovery	VO2 6x3min*	Recovery	VO2 6x3min*	Recovery	VO2 6x3min*
32		Friday	6@30x30	Openers	Easy Fun	Openers	Easy Fun	Openers	Easy Fun	Openers	Easy Fun
33		Weekend	Endurance 4:00	RACE	Endurance 4:00	RACE	Endurance 4:00	RACE	Endurance 4:00	RACE	Endurance 4:00
34		Bike Time	12 Hrs	7 Hrs	10 Hrs	7 Hrs	10 Hrs	7 Hrs	10 Hrs	7 Hrs	7 Hrs
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38	Peaking and Tapering		10/9 - 10/15	10/16 - 10/22
39	Durring this period, The goal is to maintain race fitness while shedding fatigue. This is done by maintaining race specific intensity, but shortening the duration of your workouts. The taper period should be about 1.5 weeks for most youth XC riders depending on current level of fatigue.	Monday	LZ2 2:00	LZ2 1:30
40		Tuesday	Z6 8@2 Min	10 @ 45 Seconds
41		Wednesday	LZ2 2:00	LZ2 1:15
42		Thursday	Z2 1:30	Recovery
43		Friday	Fun Easy	Openers
44		Weekend	Endur w efforts 2:00	State Champs
45		Bike Time	7 Hrs	5 Hrs
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