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Mountain Biking: 100 Mile Mountain Bike Race, Level I Cyclist, 5-13.5 hrs/wk
by Gale Bernhardt 16 weeks $74.95
by Gale Bernhardt 16 weeks $74.95
Mountain bike racing at the 100-mile distance is not an easy task, no matter how you look at it. Depending on the course, only the best riders can expect to be under the 10-hour mark. For other courses, it takes a very strong rider to be under the 12-hour mark.
You are aiming for the 100-mile distance and you need to accomplish the mission with a minimal amount of weekly training time. Because your training time is limited, you need structure. You need a plan of attack.
PROFILE
Before beginning this plan, you are riding consistently and doing between five and six hours of training each week. Your long ride is around two hours long and it includes some intensity as well as hill riding. At least one other ride during the week contains some intensity. That ride can be an indoor spinning class.
If your current fitness does not meet the description above, begin your training journey by following the Level I Cyclist Foundation Training plan found on the page link above, prior to this plan. After the last week of the Preparation plan, begin with Week 1 of this plan.
During the week, you are limited to an hour of training on three days. You need two days off for other activities. Additionally, you do not have time to commute to a mountain course, so the training needs to be on an indoor trainer, spin class or a road bike.
GOAL
Your goal is to comfortably complete a 100-mile mountain bike race. While you want to ride in a time that is as fast as possible, you realize you are restricted for training time. You want the best time, given your limited training time.
THE PLAN OVERVIEW
The plan begins with two, four-week cycles. This means three weeks of building volume, then a week of rest. As training volume increases, you move to two, three-week cycles to help improve recovery. The final three weeks include decreased volume so you can be fully prepared for race day.
Monday workouts are either easy rides, skills rides or form workouts. If you are currently doing a strength training program and want to keep strength training as part of your training, continue that program on Mondays. You may find you need to reduce the weights, sets, repetitions or some combination of all to keep strength training from negatively affecting your cycling.
If you are not currently strength training, but want to add a routine, see the General Instruction Documents for a description of the SM phase of training and use that phase throughout the plan. Begin with very light weights and work your way into slightly heavier weights as the program progresses. There is no need to lift weights that are very heavy during this plan.
Tuesday and Thursday are days off. You may have to adjust the days off to better suit your personal needs.
Wednesday workouts are typically interval sessions. You need to be rested for these workouts to get the most out of them.
Friday workouts change some throughout the program, but stay below the one-hour limit that you need.
Saturday workouts are for mountain bike skills and building endurance. Combined with a long ride on Sunday, this two-day combination packs a punch to build your overall race endurance.
The Friday, Saturday, Sunday and Monday workout combination gives you four solid days of riding.
On the long weekend rides, be certain you are working on your nutritional strategy for race day. Iron out any equipment choices prior to Week 12 so you have time to do final testing before race day.
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.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for the 100 km marathon distance.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with the 100 km marathon distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 100 km marathon race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with the 100 km marathon distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 100 km marathon race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Race day is on Sunday in week 12. The race day plan includes warm up guidelines, how to pace the race and a host of 100 miler race day tips.
The plan uses heart rate and perceived exertion to guide training intensity. Heart rate zones are set with a field test in week one and checked with a repeat test in week seven.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Race day is on Sunday in week 12. The race day plan includes warm up guidelines, how to pace the race and a host of 100 miler race day tips.
The plan uses heart rate and perceived exertion to guide training intensity. Heart rate zones are set with a field test in week one and checked with a repeat test in week seven.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This 12 week plan is for the mountain bike athlete 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.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
100 Mile Mountain Bike Race Program (First Timer / Finisher Plan)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $109.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $109.95
If you are a mountain biker and you want to finish your first 100 mile mountain bike race, then this training plan is for you.
This program is designed by endurance coach and Team Kenda/Felt professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew has extended experience racing bikes including multiple podium finishes in mountain bike stage racing, 100 mile mountain bike races, 6 hour races, 12 hour races, and cross country National races. In addition to racing Drew coaching multiple mountain bike racers throughout the country.
To do well on this program, you will currently need to be training 9-12 hours a week and have the dedication and commitment to put in 11-13.5 hours a week on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The first month of this program will range from 11-12.5 hours. The weeks of 5,6 and 7,8 will be your toughest weeks in terms of volume and intensity and will build up to 13.5 hours for week 8, so be prepared! Those 4 weeks will be tough, but they will set you up for a great race come race day.
With this program you will also receive nutritional information to help prepare you for the race, a detailed description of heart rate zones, training and racing advice for your 100 mile race, and a start-up guide that introduces you to interval training and goes over specifics in the calender such as what to do if you decide to add another race into the program.
Expect the following from this plan:
*11-13.5 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*There will be a field test in the first week of training to establish your heart rate training zones.
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachment once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This program is designed by endurance coach and Team Kenda/Felt professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew has extended experience racing bikes including multiple podium finishes in mountain bike stage racing, 100 mile mountain bike races, 6 hour races, 12 hour races, and cross country National races. In addition to racing Drew coaching multiple mountain bike racers throughout the country.
To do well on this program, you will currently need to be training 9-12 hours a week and have the dedication and commitment to put in 11-13.5 hours a week on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The first month of this program will range from 11-12.5 hours. The weeks of 5,6 and 7,8 will be your toughest weeks in terms of volume and intensity and will build up to 13.5 hours for week 8, so be prepared! Those 4 weeks will be tough, but they will set you up for a great race come race day.
With this program you will also receive nutritional information to help prepare you for the race, a detailed description of heart rate zones, training and racing advice for your 100 mile race, and a start-up guide that introduces you to interval training and goes over specifics in the calender such as what to do if you decide to add another race into the program.
Expect the following from this plan:
*11-13.5 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*There will be a field test in the first week of training to establish your heart rate training zones.
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachment once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
100 Mile Mountain Bike Race Program (Personal Record Plan)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $109.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $109.95
If you are an advanced mountain biker (Sport to Expert) and you want to set a new personal record in your next 100 mile mountain bike race in 2013, then this training plan is for you.
This training plan will help you climb faster, increase your endurance, and help you finish your next 100 race strong!
This program is designed by endurance coach and Team Kenda/Felt professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 12-16.5 hours a week on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The first month of this program will range from 12-14 hours. The blocks are set up in 2 to 3 week blocks with each one building on top of the previous one followed by a recovery week between blocks to allow your body to fully recover from the previous block. The last 2 weeks leading into the race are prep weeks for the race. They still will be challenging, but the volume is lower providing a solid taper to prepare you for the race.
With this program you will also receive nutritional information to help prepare you for the race, a detailed description of heart rate zones, 100 mile race suggestions from Coach Drew Edsall, and a start-up guide that introduces you to interval training and goes over specifics in the calender such as what to do if you decide to add another race into the program.
Expect the following from this plan:
*12-16.5 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday) / exceptions to this: last two weeks before the race there are two additional off days
*All rides that are longer than 3 hours will be scheduled on weekends
*There will be a field test in the first week of training to establish your heart rate training zones.
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachment once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This training plan will help you climb faster, increase your endurance, and help you finish your next 100 race strong!
This program is designed by endurance coach and Team Kenda/Felt professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 12-16.5 hours a week on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The first month of this program will range from 12-14 hours. The blocks are set up in 2 to 3 week blocks with each one building on top of the previous one followed by a recovery week between blocks to allow your body to fully recover from the previous block. The last 2 weeks leading into the race are prep weeks for the race. They still will be challenging, but the volume is lower providing a solid taper to prepare you for the race.
With this program you will also receive nutritional information to help prepare you for the race, a detailed description of heart rate zones, 100 mile race suggestions from Coach Drew Edsall, and a start-up guide that introduces you to interval training and goes over specifics in the calender such as what to do if you decide to add another race into the program.
Expect the following from this plan:
*12-16.5 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday) / exceptions to this: last two weeks before the race there are two additional off days
*All rides that are longer than 3 hours will be scheduled on weekends
*There will be a field test in the first week of training to establish your heart rate training zones.
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachment once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This is a 12 week plan Base plan for a 100 mile MTB race. This plan is designed to get the experiance MTBer to the finish line of a 100 mile race. Start this plan 24 weeks before your goal race. Then follow the 100 Mile Build Plan for optimal training for your goal.
The plan uses both power, heart rate and rate of perceived exertion.
The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan.
The volume in this plan assumes that the athlete good level of fitness.
This plan does NOT include weight lifting workouts.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
The plan uses both power, heart rate and rate of perceived exertion.
The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan.
The volume in this plan assumes that the athlete good level of fitness.
This plan does NOT include weight lifting workouts.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
This is a 12 week plan Base plan for a 100 mile MTB race personal record (PR) finish. The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan. Start this plan 24 weeks before your goal race. Then follow the 100 mile Build plan for optimal training for your goal.
The volume in this plan assumes that the athlete has experience racing 100 Mile MTB races or a strong level of fitness.
This plan does NOT include weight lifting workouts.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
The volume in this plan assumes that the athlete has experience racing 100 Mile MTB races or a strong level of fitness.
This plan does NOT include weight lifting workouts.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
This is a 12 week plan build plan for a 100 mile MTB race. The plan includes building power and speed for long distances. Designed for the first time 100 Mile MTB Race or was unable to complete one.
Start this plan 12 weeks before your goal race.
This plan is a great compliment to the 100 Mile Base plan or someone who has a medium level of fitness and ready to take on a greater challenge.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
Start this plan 12 weeks before your goal race.
This plan is a great compliment to the 100 Mile Base plan or someone who has a medium level of fitness and ready to take on a greater challenge.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
This is a 12 week plan build plan for a 100 mile MTB race. The plan includes building power and speed for long distances. Designed to give the fastest posible time for someone that has already completed a 100 mile MTB Race.
Start this plan 12 weeks before your goal race.
This plan is a great compliment to the 100 Mile Base plan or someone who has a high level of fitness and ready to take on a greater challenge.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
Start this plan 12 weeks before your goal race.
This plan is a great compliment to the 100 Mile Base plan or someone who has a high level of fitness and ready to take on a greater challenge.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
100MTB 31 week Finisher Plan $290.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 31 weeks $290.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 31 weeks $290.00
Get it cheaper at optimizeendurance.com 31-week 100MTB Finisher Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Choose this plan if this is your first 100 mile mountain bike event. This plan is designed to get you the saddle time needed to finish the event.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
100MTB 31 week Race Plan $290.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 31 weeks $290.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 31 weeks $290.00
Get it cheaper at optimizeendurance.com 31-week 100MTB Race Plan is based on an average 10-15 hours per week commitment with a few weeks of up to18 hours. Choose this plan if you plan to race a 100 mile mountain bike event. This plan is designed to get you the saddle time needed to race the event for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
This plan is a 12 week training program to peak for a 100 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the expert/advanced athlete who can commit 10-15 hours a week to training, and is looking to achieve a personal best time for a 100 mile mountain bike race.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
To peak for a 100 mile mountain bike race you need to build on top of off season and early season fitness with a mix of intensity, steady endurance and epic rides. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 100 mile race in peak form.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the expert/advanced athlete who can commit 10-15 hours a week to training, and is looking to achieve a personal best time for a 100 mile mountain bike race.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
To peak for a 100 mile mountain bike race you need to build on top of off season and early season fitness with a mix of intensity, steady endurance and epic rides. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 100 mile race in peak form.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
10-15hr/week - Advanced/Personal best - 50-60 mile (80-100K) race plan
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week training program to peak for a 50-60 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the expert/advanced athlete who can commit 10-15 hours a week to training, and is looking to achieve a personal best time for a 50-60 mile mountain bike race.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
To peak for a 50-60 mile mountain bike race you need to focus on both good intensity, and steady endurance. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This program will focus on many 40-60 mile gravel road, road and trail days on the bike on weekends.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the expert/advanced athlete who can commit 10-15 hours a week to training, and is looking to achieve a personal best time for a 50-60 mile mountain bike race.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
To peak for a 50-60 mile mountain bike race you need to focus on both good intensity, and steady endurance. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This program will focus on many 40-60 mile gravel road, road and trail days on the bike on weekends.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is a 12 week training program to peak for a 100 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 10-15 hours a week to training, and is looking to finish a 100 mile mountain bike race, feeling good about it.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 100 mile mountain bike race is no easy task. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 100 mile race in peak form. This plan will focus on a little more force work for a little longer compared to the advanced program and slightly less intensity.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 10-15 hours a week to training, and is looking to finish a 100 mile mountain bike race, feeling good about it.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 100 mile mountain bike race is no easy task. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 100 mile race in peak form. This plan will focus on a little more force work for a little longer compared to the advanced program and slightly less intensity.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
10-15hr/week - Intermediate/Finisher - 50-60 mile (80-100K) race plan
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week training program to peak for a 50-60 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 10-15 hours a week to training, and is looking to finish a 50-60 mile mountain bike race feeling good.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 50-60 mile mountain bike race is achievable but just as hard to accomplish as any other race out there. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This plan will focus on a little more force work for a little longer compared to the advanced program.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 10-15 hours a week to training, and is looking to finish a 50-60 mile mountain bike race feeling good.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 50-60 mile mountain bike race is achievable but just as hard to accomplish as any other race out there. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This plan will focus on a little more force work for a little longer compared to the advanced program.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
10-15hr/week Winter Training Plan - Marathon/Ultra-Endurance MTB Athlete
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
10-15hr/week Winter Training Plan - Marathon/Ultra-Endurance MTB Athlete with cross training
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
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.
This plan will prepare you for a strong, consistent 12-hour solo performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This plan will prepare you for a strong, consistent 12-hour solo performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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. Your 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 aggressive 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.
Weekly total training hours range from 11 to 20. This includes about 2 hours of strength training and stretching every week. The highest volume ride weeks during plan are weeks nine and ten at 18:30 hours.
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 12-hour solo race. The longest ride of the plan is seven hours during which fueling, pacing and pit stops will be practiced.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Weekly total training hours range from 11 to 20. This includes about 2 hours of strength training and stretching every week. The highest volume ride weeks during plan are weeks nine and ten at 18:30 hours.
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 12-hour solo race. The longest ride of the plan is seven hours during which fueling, pacing and pit stops will be practiced.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is for Mountain Bikers with an intermediate to advanced base fitness who are training for a 8-12 hour mountain bike race. You should have at least 12 weeks of preparatory work prior to starting this training plan and a heart rate monitor is required. GPS and power devices are very benficial, but not required.
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.
This plan will prepare you for a strong, consistent 24-hour performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This plan will prepare you for a strong, consistent 24-hour performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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. Your 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 aggressive 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.
Weekly total training hours range from 12 to 23. This includes 2-3 hours of strength training and stretching every week. The highest volume ride week is during plan week seven at 19 hours (plus 4 hours of off-the-bike strength and stretching work).
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 24-hour solo race. The longest ride of the plan is nine hours during which fueling, pacing and pit stops will be practiced.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Weekly total training hours range from 12 to 23. This includes 2-3 hours of strength training and stretching every week. The highest volume ride week is during plan week seven at 19 hours (plus 4 hours of off-the-bike strength and stretching work).
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 24-hour solo race. The longest ride of the plan is nine hours during which fueling, pacing and pit stops will be practiced.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This training plan is designed for a 3-4-day stage race consisting of three to four long hard and hilly days such as La Ruta or TR3.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 4 days in a row. You are peaking for this 4 Day Stage race.
This is a tough plan to ready you for a tough race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 4 days in a row. You are peaking for this 4 Day Stage race.
This is a tough plan to ready you for a tough race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This is a 4-month (16-week) plan to bring a mountain biker from base training, through the build period, and into Mountain Bike specific race fitness. This program would work well for Cat.3 (Beginner) through Cat.1 (Expert) mountain bikers and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evualate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at http://burnhamcoaching.com/?page_id=218.
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evualate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at http://burnhamcoaching.com/?page_id=218.
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
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.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for 50 miles.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with the 50 mile distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 50 mile race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with the 50 mile distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 50 mile race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for a 6-Hour Solo mountain bike race.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with a 6-hour solo and has set a goal to go faster and place higher than you have before.
You must have competed in at least one 6-hour solo race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with a 6-hour solo and has set a goal to go faster and place higher than you have before.
You must have competed in at least one 6-hour solo race prior to starting this plan and have been riding 4-5 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is a 12 week plan
This plan is designed for either an athlete who is just starting into the sport of mountain biking or for an athlete who has been out of the sport for a few years or more and is looking to ease back into the sport. This program mainly focuses on building a base of endurance with progressively more force and intensity to focus on towards the end of the 12 week period. This plan is designed with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training. Strength training will focus on building a stronger core to help with the demands of off road riding and racing.
This plan is intended to be followed using heart rate and perceived exertion mainly. All of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
It is important for athletes who are just getting into a sport or for athletes who have been out of a sport for a long time to ease into it to prevent injury, burnout, and over training. The main goal with this program is to start slow and build through the season. Training smart over the winter months will help you prepare for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is designed for either an athlete who is just starting into the sport of mountain biking or for an athlete who has been out of the sport for a few years or more and is looking to ease back into the sport. This program mainly focuses on building a base of endurance with progressively more force and intensity to focus on towards the end of the 12 week period. This plan is designed with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training. Strength training will focus on building a stronger core to help with the demands of off road riding and racing.
This plan is intended to be followed using heart rate and perceived exertion mainly. All of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
It is important for athletes who are just getting into a sport or for athletes who have been out of a sport for a long time to ease into it to prevent injury, burnout, and over training. The main goal with this program is to start slow and build through the season. Training smart over the winter months will help you prepare for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
Use this plan to prepare for a multi day mountain bike stage race such as Trans Rockies, Trans Alps and Cape Epic. This plan is designed to give you the strength and fitness required for a successful completion of the event.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is for the experienced endurance racer with goals to produce a personal best performance in a week long hilly mountain bike stage race such as Cape Epic, Trans Rockies, Trans Alps and Breck Epic. This is a demanding plan requiring a high level of dedication and motivation to achieve set goals. This is a PR plan.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 6 - 7 days in a row. You are peaking for this Stage Race.
This is a 12 week training plan. The start of the stage race is planned for Saturday or Sunday in week #12 of the plan. Start this plan 12 weeks prior to your stage race start date.
This is a tough plan to ready you for a tough race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 6 - 7 days in a row. You are peaking for this Stage Race.
This is a 12 week training plan. The start of the stage race is planned for Saturday or Sunday in week #12 of the plan. Start this plan 12 weeks prior to your stage race start date.
This is a tough plan to ready you for a tough race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
8-12hr/week Intermediate/Finisher 50-60 mile (80-100K) race plan
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week training program to peak for a 50-60 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 8-12 hours a week to training, and is looking to finish a 50-60 mile mountain bike race feeling good.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 50-60 mile mountain bike race is achievable but just as hard to accomplish as any other race out there. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This plan will focus on a little more intensity compared to the 10-15 hour week plan, with longer rides over the weekend and short workouts during the week.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 8-12 hours a week to training, and is looking to finish a 50-60 mile mountain bike race feeling good.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 50-60 mile mountain bike race is achievable but just as hard to accomplish as any other race out there. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 50-60 mile race in peak form. This plan will focus on a little more intensity compared to the 10-15 hour week plan, with longer rides over the weekend and short workouts during the week.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring. This program consists of cycling and off the bike strength training.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring. This program consists of cycling and off the bike strength training.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
8-12hr/week Winter Training Plan - Marathon/XC MTB Athlete -W/Cross Training
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This winter training plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This winter training plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This 12 week plan is aimed at experienced Mountain bikers aged 18 to 45 who typically have a minimum of 2 years racing experience and wish to follow a structured plan to prepare for a high level MTB Marathon event (such as the UK National Championships).
The plan is intended to take you to the target race via 3 blocks of training, each seperated by a recovery week. Please note that 3 preparation races are included. If you are unable to find suitable races the n substitute with fast Upper Level 2 MTB rides of similar duration.
Prior to commencing this plan you should have completed at least 2 months of low intensity endurance riding (8 to 15 hours per week for example) and then have rested for one to two weeks.
Weekly training volumes vary from 6 to 14 hours over a range of 5 to 6 training days per week. A variety of structured sessions are provided and aim to improve endurance, threshold power and speed work in prepeartion for the target event.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
The plan is intended to take you to the target race via 3 blocks of training, each seperated by a recovery week. Please note that 3 preparation races are included. If you are unable to find suitable races the n substitute with fast Upper Level 2 MTB rides of similar duration.
Prior to commencing this plan you should have completed at least 2 months of low intensity endurance riding (8 to 15 hours per week for example) and then have rested for one to two weeks.
Weekly training volumes vary from 6 to 14 hours over a range of 5 to 6 training days per week. A variety of structured sessions are provided and aim to improve endurance, threshold power and speed work in prepeartion for the target event.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
Bailey Hundo MTB 23 week Finsher Plan $230.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
Get it cheaper at optimizeendurance.com Bailey Hundo 100MTB 23 week Finisher Plan $230.00-Rob Lockey USA Cycling L2/CSCS is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Choose this plan if this is your first 100 mile mountain bike event. This plan is designed to get you the saddle time needed to finish the event.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Bailey Hundo MTB 23 week Race Plan $230.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
Get it cheaper at optimizeendurance.com Bailey Hundo 100MTB 23 week Race Plan $230.00-Rob Lockey USA Cycling L2/CSCS is based on an average 10-15 hours per week commitment with a few weeks of up to18 hours. Choose this plan if you plan to race the Bailey Hundo 100 mile mountain bike event. This plan is designed to get you the saddle time needed to race the event for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Cat I - Pro/Expert Level Plan Mountain Bike weeks 1- 8 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
This is a great 8 week training plan designed for Mt. Bikers with 15-20+ hours each week to train. This is the plan for a an expert/elite mountain biker! This plan is serious and if you are serious about making it big, then this is your plan. You will need a heart rate monitor or power meter to get the best results from this plan. Drawing on the experience of coaching over 500 athletes, Hunter Allen brings his expert coaching knowledge to the plan and each workout is designed with success in mind. Jeremiah Bishop brings years and years of racing and training to this plan, along with key workouts that he has honed over the years. You are getting two coaches for the price of one here!
Each day, you'll get specific workouts that will challenge you, motivate you and get you off the couch and out on the trails! It's time to get faster, stronger and enhance those mountain biking skills. At the end of this 8 Week plan, you'll be fitter and faster. Learn the power training secrets of the best in the business!
Each day, you'll get specific workouts that will challenge you, motivate you and get you off the couch and out on the trails! It's time to get faster, stronger and enhance those mountain biking skills. At the end of this 8 Week plan, you'll be fitter and faster. Learn the power training secrets of the best in the business!
Cat I - Pro/Expert Level Plan Mountain Bike weeks 9-16 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
This plan is the next plan in the set, so make sure you do the weeks 1-8 first before embarking on this adventure. Designed to solidify all the fitness you gained in the first 8 weeks, weeks 9-16 will continue to challenge you and push you to the next level. It's best used by someone with 15-20+ hours a week to train and is an expert/elite rider and ready to push to the next level. Hunter and I designed it to bring out the best in you each day and challenge you to become great. If you have a heart rate monitor or power meter, then this plan will be easy to follow and give you specific instructions each day. Get ready for yet another step up on the podium!
Cat II - Sport Level Plan Mountain Bike weeks 1-8 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop and Hunter Allen 8 weeks $129.99
by Jeremiah Bishop and Hunter Allen 8 weeks $129.99
This is a great 8 week training plan designed for Mt. Bikers with 10-12 hours each week to train. This is the plan for a sport mountain biker or the rider that is ready to take their skills to the next level. You will need a heart rate monitor or power meter to get the best results from this plan. Drawing on the experience of coaching over 500 athletes, Hunter Allen brings his expert coaching knowledge to the plan and each workout is designed with success in mind. Jeremiah Bishop brings years and years of racing and training to this plan, along with key workouts that he has honed over the years to specific encouragement, you are getting two coaches for the price of one here!
Each day, you'll get specific workouts that will challenge you, motivate you and get you off the couch and out on the trails! It's time to get faster, stronger and enhance those mountain biking skills. At the end of this 8 Week plan, you'll be fitter and faster. Learn the power training secrets of the best in the business!
Cat II - Sport Level Plan Mountain Bike weeks 9-16 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
This plan is the next plan in the set, so make sure you do the weeks 1-8 first before embarking on this adventure. Designed to solidify all the fitness you gained in the first 8 weeks, weeks 9-16 will continue to challenge you and push you to the next level. It's best used by someone with 10-14 hours a week to train and is a sport rider and ready to push to the next level. Hunter and I designed it to bring out the best in you each day and challenge you to become great. If you have a heart rate monitor or power meter, then this plan will be easy to follow and give you specific instructions each day. Get ready for yet another step up on the podium!
Cat III - Beginner Level Plan Mountain Bike weeks 1- 8 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
This is a great 8 week training plan designed for Mt. Bikers with 8-10 hours each week to train. This is the plan for a beginning mountain biker or the rider that is ready to take their skills to the next level. You will need a heart rate monitor or power meter to get the best results from this plan. Drawing on the experience of coaching over 500 athletes, Hunter Allen brings his expert coaching knowledge to the plan and each workout is designed with success in mind. Jeremiah Bishop brings years and years of racing and training to this plan, along with key workouts that he has honed over the years to specific encouragement, you are getting two coaches for the price of one here!
Each day, you'll get specific workouts that will challenge you, motivate you and get you off the couch and out on the trails! It's time to get faster, stronger and enhance those mountain biking skills. At the end of this 8 Week plan, you'll be fitter and faster. Learn the power training secrets of the best in the business!
Cat III - Beginner Level Plan Mountain Bike weeks 9-16 by Jeremiah Bishop and Hunter Allen
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
by Jeremiah Bishop & Hunter Allen 8 weeks $129.99
This plan is the next plan in the set, so make sure you do the weeks 1-8 first before embarking on this adventure. Designed to solidify all the fitness you gained in the first 8 weeks, weeks 9-16 will continue to challenge you and push you to the next level. It's best used by someone with 8-10 hours a week to train and is getting more and more serious about riding and/or their Mt. Bike faster. Hunter and I designed it to bring out the best in you each day and challenge you to become great. If you have a heart rate monitor or power meter, then this plan will be easy to follow and give you specific instructions each day. Get ready for yet another step up on the podium!
Category 1 Cross Country Mountain Bike Base Training 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 of their bikes.
This twelve week Base training plan is designed for Category 1 Class racers serious about taking their performance to the next level. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Prior to starting this plan you should have at least one year of racing under your belt, have been riding 4-5 times per week recently and have been doing a full body, general strength training routine. You should be confident riding fast on single-track and versed in race tactics.
The plan is designed to give you a solid base and threshold fitness over 12 weeks. After the 12 weeks you can progress to the LW Coaching Category 1 Cross Country Mountain Bike, Build, Peak and Race plan.
You will be riding six times per week with some two-a-day sessions. In addition to riding, you will be strength training, core training, doing yoga, stretch and stability sessions. Weeks 9-11 have an option to do a low priority, early season race on the weekend.
Training intensity is monitored using heart rate, power/watts (optional) and perceived exertion. A heart rate monitor is required for this plan. A power meter is an optional advantage. Your heart rate monitor must be able to calculate average heart rate.
In week 1 you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 4, 8 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
The plan begins with a skills and endurance focus. Next, strength is emphasized with low cadence hill climbs and then threshold work is introduced. At the end of the 12 weeks your aerobic endurance, strength, pedaling skills and threshold will have markedly improved. Endurance will be emphasized on weekends, with the long ride peaking at four hours. Monday is the recovery and non-ride day each week. Every fourth week on the plan is a recovery and testing week. Weekly hours on the plan range from 8:30 in recovery weeks to 17:30 in week 11.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This twelve week Base training plan is designed for Category 1 Class racers serious about taking their performance to the next level. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Prior to starting this plan you should have at least one year of racing under your belt, have been riding 4-5 times per week recently and have been doing a full body, general strength training routine. You should be confident riding fast on single-track and versed in race tactics.
The plan is designed to give you a solid base and threshold fitness over 12 weeks. After the 12 weeks you can progress to the LW Coaching Category 1 Cross Country Mountain Bike, Build, Peak and Race plan.
You will be riding six times per week with some two-a-day sessions. In addition to riding, you will be strength training, core training, doing yoga, stretch and stability sessions. Weeks 9-11 have an option to do a low priority, early season race on the weekend.
Training intensity is monitored using heart rate, power/watts (optional) and perceived exertion. A heart rate monitor is required for this plan. A power meter is an optional advantage. Your heart rate monitor must be able to calculate average heart rate.
In week 1 you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 4, 8 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
The plan begins with a skills and endurance focus. Next, strength is emphasized with low cadence hill climbs and then threshold work is introduced. At the end of the 12 weeks your aerobic endurance, strength, pedaling skills and threshold will have markedly improved. Endurance will be emphasized on weekends, with the long ride peaking at four hours. Monday is the recovery and non-ride day each week. Every fourth week on the plan is a recovery and testing week. Weekly hours on the plan range from 8:30 in recovery weeks to 17:30 in week 11.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Category 1 Cross Country Mountain Bike Build, Peak and Race Training Plan
by Lynda Wallenfels 12 weeks $99.99
by Lynda Wallenfels 12 weeks $99.99
The Category 1 Build, Peak and Race Training Plan can be followed 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.
This twelve week Build, Peak and Race Training Plan is designed for Category 1 Class racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Ideally, prior to starting this plan you should have completed the LW Coaching 12 week Category 1 Base Training Plan. If not, you must have at least 8 weeks aerobic of base training done and have completed at least 4 weeks of tempo sessions.
The plan is designed to put the top end power onto your aerobic and threshold base. This is the type of training that takes you from being fit to being fast. You will be riding six times per week with some two-a-day sessions.
This plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short track practice, 30:30 VO2 max sessions, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Schedule this training plan to end on the day of your highest priority race.
Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This twelve week Build, Peak and Race Training Plan is designed for Category 1 Class racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Ideally, prior to starting this plan you should have completed the LW Coaching 12 week Category 1 Base Training Plan. If not, you must have at least 8 weeks aerobic of base training done and have completed at least 4 weeks of tempo sessions.
The plan is designed to put the top end power onto your aerobic and threshold base. This is the type of training that takes you from being fit to being fast. You will be riding six times per week with some two-a-day sessions.
This plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short track practice, 30:30 VO2 max sessions, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Schedule this training plan to end on the day of your highest priority race.
Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Category 1 TIME CRUNCHED Cross Country Mountain Bike Base Training Plan
by Lynda Wallenfels 12 weeks $99.99
by Lynda Wallenfels 12 weeks $99.99
The TIME CRUNCHED Category 1 Base Training Plan can be followed 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.
This is not the quick & easy way to suddenly be a Category 1 Expert mtn biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
Most weekday workouts have two or more options to help you work the sessions into your busy life and tips on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
When you have completed this plan you can progress on to the 12 week LW Coaching TIME CRUNCHED Cross Country Build, Peak and Race plan. http://lwcoaching.com/?page_id=303 Schedule this second plan to finish on the date of your most important race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This is not the quick & easy way to suddenly be a Category 1 Expert mtn biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
Most weekday workouts have two or more options to help you work the sessions into your busy life and tips on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
When you have completed this plan you can progress on to the 12 week LW Coaching TIME CRUNCHED Cross Country Build, Peak and Race plan. http://lwcoaching.com/?page_id=303 Schedule this second plan to finish on the date of your most important race.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Category 1 TIME CRUNCHED Cross Country Mountain Bike Build, Peak and Race Training Plan
by Lynda Wallenfels 12 weeks $99.99
by Lynda Wallenfels 12 weeks $99.99
Each workout in this LW Coaching Category 1 Cross Country TIME CRUNCHED Build, Peak and Race Training Plan 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.
This is not the quick & easy way to suddenly be a Category 1 Expert mountain biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
This plan is designed to follow on after the 12 week LW Coaching Category 1 TIME CRUNCHED Cross Country Base Training Plan. This plan will take you up to a peak fitness level and push you to breakthrough performances during your race season.
Most weekday workouts have tips to help you work the sessions into your busy life and advice on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This is not the quick & easy way to suddenly be a Category 1 Expert mountain biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
This plan is designed to follow on after the 12 week LW Coaching Category 1 TIME CRUNCHED Cross Country Base Training Plan. This plan will take you up to a peak fitness level and push you to breakthrough performances during your race season.
Most weekday workouts have tips to help you work the sessions into your busy life and advice on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Have you moved from Category 3 Beginner up to Category 2 Sport? Want to be competitive? This Base training plan will boost you up to the Category 2 Sport level.
No training device such as a power meter or heart rate monitor is required to follow this plan. Simply follow the training intensity guidelines along the way based upon your percieved exertion.
The plan includes four rides per week and two sessions of body work per week (yoga, pilates, core training).
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
No training device such as a power meter or heart rate monitor is required to follow this plan. Simply follow the training intensity guidelines along the way based upon your percieved exertion.
The plan includes four rides per week and two sessions of body work per week (yoga, pilates, core training).
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Category 2 Sport Cross Country Mountain Bike Build, Peak and Race Plan
by Lynda Wallenfels 12 weeks $99.00
by Lynda Wallenfels 12 weeks $99.00
This twelve week training plan is designed for the rider who has already raced Category 3 Beginner and now has goals to move up to the top of the Category 2 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 Category 2 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.
The weekend rides are your longer endurance days. The weekday rides are shorter insensity focused sessions.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
The plan is designed to bring you to a performance peak at an “A” priority Category 2 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.
The weekend rides are your longer endurance days. The weekday rides are shorter insensity focused sessions.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Category 2 Sport TIME CRUNCHED Cross Country Mountain Bike Training Plan
by Lynda Wallenfels 12 weeks $99.00
by Lynda Wallenfels 12 weeks $99.00
Are you racing Category 2 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 Category 2 Sport Cross Country 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 top 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
On this 12 week plan you will work through a base and build period and peak for your top 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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This twelve week training plan is designed for the rider competing in Category 3 Beginner 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.
The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This six week plan is on the trainer. After six weeks with the go-ahead from your Doctor training outside may begin again - yeah! At that point move on to another plan specific to your distance or category.
You can get a lot done and build up real fitness on the trainer if you spend the time wisely. Rules for this plan are: (1) You must have medical clearance to exercise on your trainer and (2) everything you do must be pain free. If things hurt, pause the plan or start over until your body is ready. If your collar bone is failing to heal, training will be fruitless and probably cause more harm than good. Fix your bones first, train second.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
This six week plan is on the trainer. After six weeks with the go-ahead from your Doctor training outside may begin again - yeah! At that point move on to another plan specific to your distance or category.
You can get a lot done and build up real fitness on the trainer if you spend the time wisely. Rules for this plan are: (1) You must have medical clearance to exercise on your trainer and (2) everything you do must be pain free. If things hurt, pause the plan or start over until your body is ready. If your collar bone is failing to heal, training will be fruitless and probably cause more harm than good. Fix your bones first, train second.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This is a 12 week plan Base plan for the Cat 1 / Expert Level MTB Racer. The plan builds endurance, muscular endurance, speed and power to prepare fore the 12 week Build plan for 1.5-2hr XC races.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 2.5-4hrs
Plan is designed to start on a Monday with longer workouts on weekends.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 2.5-4hrs
Plan is designed to start on a Monday with longer workouts on weekends.
This is a 12 week plan Base plan for the Cat 2 / Sport Level MTB Racer. The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week Build plan for 1.5-2hr XC races.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 6 and 11hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 2-3hrs
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 6 and 11hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 2-3hrs
This is a 12 week plan Base plan for the Cat 3 / Beginner Level MTB Racer. The plan builds endurance, muscular endurance, speed and power to prepare fore the 12 week Build plan for 1.5-2hr XC races.
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 5 and 10hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 1.5-3hrs
Start this plan 24 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
The plans includes core workouts to build endurance, power, balance and stability.
Each week is between 5 and 10hrs of training. Most weekday workouts are 1 hr to 1.5hr. Weekend rides are 1.5-3hrs
This is a week plan for the Cat 1 Expert Level MTB Racer with a "A" Race at the end of the 12 weeks. By the end of this training plan, if followed, the racer will be competitive in the Cat 1 (Expert) Races that last 2-2.5hrs.
Start this plan 12 weeks before your goal race.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
Start this plan 12 weeks before your goal race.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
This is a 12 week plan for the Cat 2 Sprt Level MTB Racer with a "A" Race at the end of the 12 weeks. By the end of this training plan, if followed, the racer will be competitive in the Cat 2 Sport Races that last 2-3hrs.
Start this plan 12 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
Start this plan 12 weeks before your goal race. Then follow the Cross Country Build Plan for optimal training for your goal.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
This is a 12 week plan for the Cat 3 Beginner Level MTB Racer with a "A" Race at the end of the 12 weeks. By the end of this training plan, if followed, the racer will be competitive in the Cat 3 Beginner Races that last about 1:30-2hrs.
Start this plan 12 weeks before your goal race.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
Plan is designed to start on a Monday with longer workouts on weekends.
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
Start this plan 12 weeks before your goal race.
Each week is between 7.5 and 12hrs of training. Most weekday workouts are 1.5 hr to 2hr. Weekend rides are 2-3:30hrs hrs. This plan assumes that the athlete has a 6-12 weeks base level training
Plan is designed to start on a Monday with longer workouts on weekends.
The plan focuses on improving vo2max, endurance, and power. A core workout three times a week improves balance, handling, endurance and power.
See my website for more information about me. http://mtbcoach.com
Cross Country Base: Mountain Bike (Beginner/Cat 3)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're a base / Cat 3 mountain bike racer who wants to perform well in your cross country racing season, this program is for you!
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 8-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast come the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-11 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 8-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast come the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-11 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country Base: Mountain Bike (Expert/Cat 1)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're an expert / Cat 1 mountain bike racer who wants to perform well in your cross country racing season, then this program is for you!
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 10-16 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast come the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-16 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 10-16 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast come the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-16 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country Base: Mountain Bike (Sport/Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're a sport / Cat 2 mountain bike racer who wants to perform well in your cross country racing season, then this program is for you!
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast coming into the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times inn the past two years.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your base. More specifically the program will improve your aerobic capacity, muscular endurance, and lactate threshold. This will make you fast coming into the beginning of your cross country racing season.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country Build and In Season Race Program (Base / Cat 3)
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
If you're a base or Cat 3 mountain bike racer who wants to perform well at XC races, state and/or regional mountain bike championships, such as the FSC or US Cup East Championship Series, this program is for you! It combines a short higher intensity build period with a race specific racing and/or training period. A great option if your racing season is right around the corner and you want to be ready within the next month.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 4-10 hours a week and have the dedication and commitment to put in 6-10 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for one month. From there on, you will have the option to race or ride every weekend. You will be given clear and precise instructions on what to do.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*6-10 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 4-10 hours a week and have the dedication and commitment to put in 6-10 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for one month. From there on, you will have the option to race or ride every weekend. You will be given clear and precise instructions on what to do.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*6-10 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country Build and In Season Race Program (Expert / Cat 1)
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
If you're an expert, Cat 1 mountain bike XC racer who wants to take your performance to the highest level and have 10-16 hours a week to train, this program is for you! The program is focused on a state and/or regional XC mountain bike championship series, such as the FSC or US Cup East Championship Series. It combines a short higher intensity build period with a race specific racing and/or training period. A great option if your racing season is right around the corner and you want to be ready within the next month.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 10-16 hours a week and have the dedication and commitment to put in 10-16 hours on the bike. This program is a great follow up to my base or build programs, but can also be easily added into your current program if you feel it fits what you are looking for.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for three weeks. Starting on the third weekend, you will have the option to race or ride every weekend. At that point, your fitness will continue to grow throughout the race series as the workouts increase in intensity and volume. There is a planned peak about midway through the series which will bring you to you highest fitness level for the last half of the races.
A good follow up to this program is the End of Season Fitness Builder if your season has not ended by the end of this program.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-16 hours of riding per week
*6 days of riding per week(Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2:30 hours a day will be scheduled on weekends
*Rides during the week range from 1-2 hours a day
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 10-16 hours a week and have the dedication and commitment to put in 10-16 hours on the bike. This program is a great follow up to my base or build programs, but can also be easily added into your current program if you feel it fits what you are looking for.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for three weeks. Starting on the third weekend, you will have the option to race or ride every weekend. At that point, your fitness will continue to grow throughout the race series as the workouts increase in intensity and volume. There is a planned peak about midway through the series which will bring you to you highest fitness level for the last half of the races.
A good follow up to this program is the End of Season Fitness Builder if your season has not ended by the end of this program.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-16 hours of riding per week
*6 days of riding per week(Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2:30 hours a day will be scheduled on weekends
*Rides during the week range from 1-2 hours a day
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country Build and In Season Race Program (Sport / Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
by Drew Edsall Kenda/Felt Pro Mtb Team 16 weeks $139.95
If you're a sport, Cat 2 mountain bike XC racer who wants to take your performance to the highest level and have 8-14 hours a week to train, this program is for you! The program is focused on a state and/or regional XC mountain bike championship series, such as the FSC or US Cup East Championship Series. It combines a short higher intensity build period with a race specific racing and/or training period. A great option if your racing season is right around the corner and you want to be ready within the next month.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for three weeks. Starting on the third weekend, you will have the option to race or ride every weekend. At that point, your fitness will continue to grow throughout the race series as the workouts increase in intensity and volume. There is a planned peak about midway through the series which will bring you to you highest fitness level for the last half of the races.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours a day will be scheduled on weekends
*Rides during the week range from 1-2 hours a day
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.drewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
The plan starts off with a solid build in fitness for three weeks. Starting on the third weekend, you will have the option to race or ride every weekend. At that point, your fitness will continue to grow throughout the race series as the workouts increase in intensity and volume. There is a planned peak about midway through the series which will bring you to you highest fitness level for the last half of the races.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Monday, Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours a day will be scheduled on weekends
*Rides during the week range from 1-2 hours a day
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country Build: Mountain Bike (Beginner/Cat 3)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're a base / Cat 3 mountain bike racer who wants to perform well in your cross country racing season, this program is for you!
This program is designed by Endurance Coach and Nationally Ranked Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 8-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-11 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Endurance Coach and Nationally Ranked Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 8-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-11 hours of riding per week
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday and Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 60-90 minutes
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country Build: Mountain Bike (Expert/Cat 1)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're an expert / Cat 1 mountain bike racer who wants to perform well in your cross country racing season, then this program is for you!
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times in the past two years.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 10-15 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-15 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times in the past two years.
To do well on this program, you will currently need to be training 10-14 hours a week and have the dedication and commitment to put in 10-15 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*10-15 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country Build: Mountain Bike (Sport/Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you're a sport / Cat 2 mountain bike racer who wants to perform well in your cross country racing season, then this program is for you!
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times in the past two years.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
This program is designed by Drew Edsall. Drew is a USAC Level II Coach, a Professional mountain biker with the Kenda/Felt Pro Mountain Bike Team, and also host his own show called "The Dirt with Drew Edsall" on Mountain Bike Radio. The coaching priniciples he applies in this program have helped athletes get on the podium over 150 times in the past two years.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8-13 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike.
This plan will develop what many coaches and athletes refer to as your threshold, VO2 max, and muscular endurance. Typically this program is best to do after a base program, but that also depends on your goals and race program. This build program will get you better prepared for the high speed starts, high speed ascents, and higher speed of racing.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8-13 hours of riding per week
*6 days of riding per week(Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
*1 off day per week(Monday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You will establish your Heart Rate Zones within the first week of training(details within the start up guide included with purchase)
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
Cross Country End of Season Fitness Builder (Beginner/Cat 3)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you are a Cat 3 (Beginner) mountain bike racer and want to build your end of season race fitness, then this race program is for you.
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 7-10 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. You will feel faster and quicker two to three weeks into the program and finish the season strong.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*7-10 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Friday)
*All rides that are longer than 90 minutes will be scheduled on weekends
*Rides during the week range from 45-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 2-3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 7-10 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. You will feel faster and quicker two to three weeks into the program and finish the season strong.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*7-10 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Friday)
*All rides that are longer than 90 minutes will be scheduled on weekends
*Rides during the week range from 45-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 2-3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country End of Season Fitness Builder (Expert/Cat 1)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you are a Cat 1 (Expert) mountain bike racer and want to build your end of season race fitness, then this race program is for you.
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by endurance coach and professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines. In 2011, Drew is currently ranked 11th in the Nation for XC racing by the USAC.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 9-14 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. This will get you riding faster in the shortest amount of time.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*9-14 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by endurance coach and professional mountain bike racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines. In 2011, Drew is currently ranked 11th in the Nation for XC racing by the USAC.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 9-14 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. This will get you riding faster in the shortest amount of time.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*9-14 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 3 hours will be scheduled on weekends
*Rides during the week range from 1-3 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country End of Season Fitness Builder (Sport/Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
by Drew Edsall Kenda/Felt Pro Mtb Team 8 weeks $84.95
If you are a Cat 2 (Sport) mountain bike racer and want to build your end of season race fitness, then this race program is for you.
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. You will feel faster and quicker two to three weeks into the program and finish the season strong.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 2 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season. The main focus is to build your "high end" fitness. You will feel faster and quicker two to three weeks into the program and finish the season strong.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country In Season Race Program (Beginner / Cat 3)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
If you are a Cat 3 (beginner) mountain bike racer and want to gain fitness and get faster on the bike, then this program is for you! This program only takes 6-8 hours of training per week.
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 6-8 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. This program will establish your heart rate training zones in the first week. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan includes interval training. If you haven't done interval training, I highly recommend trying it. This program will be a good introduction to interval training and what's also considered High Intensity Training(HIT). HIT training has been proven to increase athlete's performances by as much as 7% within the first two weeks of training. Expect hard workouts in this training routine, but also expect results with all your hard work.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*6-8 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday, Friday)
*All rides that are longer than 90 minutes will be scheduled on weekends
*Rides during the week range from 45-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 6-10 hours a week and have the dedication and commitment to put in 6-8 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. This program will establish your heart rate training zones in the first week. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan includes interval training. If you haven't done interval training, I highly recommend trying it. This program will be a good introduction to interval training and what's also considered High Intensity Training(HIT). HIT training has been proven to increase athlete's performances by as much as 7% within the first two weeks of training. Expect hard workouts in this training routine, but also expect results with all your hard work.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*6-8 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday)
*2 off days per week(Monday, Friday)
*All rides that are longer than 90 minutes will be scheduled on weekends
*Rides during the week range from 45-90 minutes
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country In Season Race Program (Expert/Cat 1)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
If you are a Cat 1 (Expert) mountain bike racer and want to gain fitness or get over a plateau during race season, then this program is for you!
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Cross Country In Season Race Program (Sport/Cat 2)
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
by Drew Edsall Kenda/Felt Pro Mtb Team 12 weeks $119.95
If you are a Cat 2 (Sport) mountain bike racer and want to gain fitness or get over a plateau during race season, then this program is for you!
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a XC regional and state championship series such as the US Cup East , US Cup West, SERC, FSC, and GSC series.
This program is designed by Endurance Coach and Professional Mountain Bike Racer Drew Edsall of www.coachdrewedsall.com. Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 8.5-11 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road or mountain bike.
In this plan you will have the option to race or do a hard workout every weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*8.5-11 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Thursday, Saturday, Sunday)
*1 off day per week(Friday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
You can also find more info on Drew and his coaching at www.coachdrewedsall.com or at Mountain Bike Radio, "The Dirt with Drew Edsall"
Novice - Intermediate Ability and experience .
This is a plan designed to establish a good base fitness level for a novice to expert MTB athlete who is working 40+ hours a week and/or has 6-10 hrs to train a week.
Focus is on quality and maximizing recovery.
This is a plan designed to establish a good base fitness level for a novice to expert MTB athlete who is working 40+ hours a week and/or has 6-10 hrs to train a week.
Focus is on quality and maximizing recovery.
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.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This is a 15 week training plan that was specifically designed for athletes participating in the IMBA 24 Hour Racing fund raising program. This plan is for the Beginner Duo or Solo racer. The time requirements to follow this training plan average about 4-5 days and 10 hours per week of riding, with as few as 5 hours for Rest weeks, and as many as 14 hours of riding near the end of the build up phase. If you feel you have time for a larger hourly riding commitment and you have some past experience with training and/or racing, you might be better served by the Expert/Sport Duo or Solo Training Plan.
This is a 15 week training plan that was specifically designed for athletes participating in the IMBA 24 Hour Racing fund raising program. This plan is for the Beginner racer participating in a 4 or 5 person Relay Team. The time requirements to follow this training plan average about 4-5 days and 7.5 hours per week of riding, with as few as 4 hours/week for Rest weeks, and as many as 10 hours/week of riding near the end of the build up phase. If you feel you have time for a larger hourly riding commitment and you have some past experience with training and/or racing, you might be better served by the Expert/Sport Relay Team Training Plan.
This is a 15 week training plan that was specifically designed for athletes participating in the IMBA 24 Hour Racing fund raising program. This plan is for the Export/Sport Duo or Solo racer. The time requirements to follow this training plan average about 5 days of riding and 12 hours per week, with as few as 7 hours/week for Rest weeks, and as many as 16 hours/week of riding near the end of the build up phase. If you feel this hourly riding commitment might be more than you have time for, I recommend you follow the Beginner Duo or Solo racer Training Plan instead.
This is a 15 week training plan that was specifically designed for athletes participating in the IMBA 24 Hour Racing fund raising program. This plan is for the Expert to Sport racer participating in a 4 or 5 person Relay Team. The time requirements to follow this training plan average about 5 days of riding and 10 hours per week, with as few as 7 hours/week for Rest weeks, and as many as 14 hours/week of riding near the end of the build up phase. If you feel this hourly riding commitment might be more than you have time for, I recommend you follow the Beginner Relay Team Training Plan instead.
This is a 15 week training plan that was specifically designed for athletes participating in IMBA's fund raising program. This plan is for the Beginner racer competing in a Cross-Country mtn bike race. The time requirements to follow this training plan average about 5 days and 7 hours per week of riding. If you feel you have time for a larger hourly riding commitment and you have some past experience with training and/or racing, you might be better served by the Expert or Sport Cross-Country Training Plan.
This is a 15 week training plan that was specifically designed for athletes participating in the IMBA fund raising program. This plan is for the Export or Sport racer competing in a Cross-Country mtn bike race. The time requirements to follow this training plan average about 5-6 days and 10-11 hours per week of riding. If you feel you don't have time for such a large hourly riding commitment and you are new to racing, you might be better served by the Beginner Training Plan.
This training plan is aimed at the intermediate level rider to compete in the Leadville 100 MTB race.
The program hours range from 6-13hrs a week, and requires the use of either a heart rate monitor or a power meter to gauge intensity.
Most workouts are interchangeable in use of a road bike or a mountain bike. It is preferred that the rider owns both but not essential.
If you have any questions contact us:
www.peaktopeaktraining.com
info@peaktopeaktraning.com
The program hours range from 6-13hrs a week, and requires the use of either a heart rate monitor or a power meter to gauge intensity.
Most workouts are interchangeable in use of a road bike or a mountain bike. It is preferred that the rider owns both but not essential.
If you have any questions contact us:
www.peaktopeaktraining.com
info@peaktopeaktraning.com
This plan is designed to prepare you to conquer the Lutsen 99er mountain bike race. Whether you're a first timer at the event, or a veteran, the only way to be more prepared is to have a plan specifically designed for you. This is the next best thing!
Consistency – Strength – Skills – Intensity - Recovery
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching masters XC Base training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
Consistency: This the most important factor for a masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week periodized strength program: This masters base plan contains a 12 week periodized strength program. Aging is linked with loss of bone and muscle mass in sedentary adults over the age of 35 years but not in active athletes. Use it or lose it. Increasing muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for masters racing at cross country speeds. This season, train to be the athlete who can make up time in the technical areas.
Weekly intensity sessions: This plan contains weekly on the bike intensity sessions to increase threshold, increase testosterone release, maintain muscle mass and lower the likelihood of injury. Focus is on higher quality and less quantity. Weekly training plan hours range from 9 to 12 hours/week.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
After completing this 12 week training plan progress to the LW Coaching Masters 40+ Cross Country Mountain Bike, Build, Peak and Race plan.
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching masters XC Base training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
Consistency: This the most important factor for a masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week periodized strength program: This masters base plan contains a 12 week periodized strength program. Aging is linked with loss of bone and muscle mass in sedentary adults over the age of 35 years but not in active athletes. Use it or lose it. Increasing muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for masters racing at cross country speeds. This season, train to be the athlete who can make up time in the technical areas.
Weekly intensity sessions: This plan contains weekly on the bike intensity sessions to increase threshold, increase testosterone release, maintain muscle mass and lower the likelihood of injury. Focus is on higher quality and less quantity. Weekly training plan hours range from 9 to 12 hours/week.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
After completing this 12 week training plan progress to the LW Coaching Masters 40+ Cross Country Mountain Bike, Build, Peak and Race plan.
Masters 40+ Cross Country Mountain Bike Build, Peak and Race Training Plan
by Lynda Wallenfels 12 weeks $99.99
by Lynda Wallenfels 12 weeks $99.99
Consistency – Strength – Skills – Intensity - Recovery
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters XC Build, Peak and Race training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
This plan is designed to progress to after completing the 12 week LW Coaching Masters 40+ Cross Country Mountain Bike Base Training Plan.
Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week strength maintenance program: This Masters build, peak and race training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters racing at cross country speeds. This build, peak and race plan focuses on technical riding skills at XC race pace. Stay smooth and fast when heart rate is pegged.
Weekly intensity sessions: This build, peak and race plan contains weekly on the bike intensity sessions to build speed and power on top of base training fitness. XC race pace and XC race start practice, VO2max intervals and threshold sessions prepare the Masters athlete to peak their XC race performance in plan week #12.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters XC Build, Peak and Race training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
This plan is designed to progress to after completing the 12 week LW Coaching Masters 40+ Cross Country Mountain Bike Base Training Plan.
Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week strength maintenance program: This Masters build, peak and race training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters racing at cross country speeds. This build, peak and race plan focuses on technical riding skills at XC race pace. Stay smooth and fast when heart rate is pegged.
Weekly intensity sessions: This build, peak and race plan contains weekly on the bike intensity sessions to build speed and power on top of base training fitness. XC race pace and XC race start practice, VO2max intervals and threshold sessions prepare the Masters athlete to peak their XC race performance in plan week #12.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Mountain Bike Plan- Mt. bike-Year long-Beginner- 2-3 days a week
by Mountain Bike Plan- Year long-Beginner- 2-3 days a week 52 weeks $199.00
by Mountain Bike Plan- Year long-Beginner- 2-3 days a week 52 weeks $199.00
This is a year long training plan for the beginning Mt. Bike rider. This plan gives you 2-3 workouts per week and that allows you to choose based on your lifestyle. The workouts get harder throughout the year in order to take advantage of your improvements as you go! Skills drills, weight training and focused structure will give you more fitness than before. Loosely based on training zones, you use your 'feeling' for each workout. The 'feeling' of intensity is what we call RPE or rate of perceived exertion and is closely related to the amount of power you are producing. You can use your heart rate monitor or power meter as well, but if you don't have one of those, not to worry. Go for it and I know you'll really love this plan!
This is a year long training plan for the beginning Mt. Bike rider. This plan gives you 3-4 workouts per week and that allows you to choose based on your lifestyle. The workouts get harder throughout the year in order to take advantage of your improvements as you go! Skills drills, weight training and focused structure will give you more fitness than before. Loosely based on training zones, you use your 'feeling' for each workout. The 'feeling' of intensity is what we call RPE or rate of perceived exertion and is closely related to the amount of power you are producing. You can use your heart rate monitor or power meter as well, but if you don't have one of those, not to worry. Go for it and I know you'll really love this plan!
This is a 12 week plan build plan for a 6hr/100k Endurance MTB race. The plan includes building power and speed for long distances.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 12hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 12hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
This Bicycling Mt. Bike Training plan is for the mountain biker preparing for a MTB stage race. This 8 week plan requires you to be able to ride from 8-13 hours a week, get in some great hard training rides and fun times on your MTB. This plan will prepare you for the demands of a MTB stage race, so that you'll be able to recover quickly after each stage and also have you fitter than ever.
Written by Hunter Allen, elite cycling coach and coach of many of the world's top endurance MTB stage racers including Jeremiah Bishop, Hunter has also completed the epic La Ruta MTB stage race in Costa Rica three times.
This plan is built progressively so that it prepares you for harder and tougher workouts throughout the plan. You will begin 'block' training after the first few weeks of training in order to better simulate the upcoming stage race.
Give it your best, this plan will take you to the finish line of your MTB stage race!
Written by Hunter Allen, elite cycling coach and coach of many of the world's top endurance MTB stage racers including Jeremiah Bishop, Hunter has also completed the epic La Ruta MTB stage race in Costa Rica three times.
This plan is built progressively so that it prepares you for harder and tougher workouts throughout the plan. You will begin 'block' training after the first few weeks of training in order to better simulate the upcoming stage race.
Give it your best, this plan will take you to the finish line of your MTB stage race!
Outside Magazine's 24-Hour Mountain Bike Race Training Plan (for teams)
by Outside Magazine 24 weeks $24.95
by Outside Magazine 24 weeks $24.95
Welcome! I'm Frank Overton of FasCat coaching and I am going to help you get in top shape to race a 24-hour mountain bike race with a team. This 24 week training program will prepare a beginner to expert level mountain biker for a four man 24-hour race.
The plan is designed for the athlete that initially has 1 hour a day to train from Tuesday to Thursday, and a little more time on the weekends. In the 2nd half of the plan 1-2 hours will be needed once a week to accompany 2 - 5 hour rides on the weekend.
This plan is not for soloist or 2-man team riders. The key to success with this plan is to stay consistent with your training and to achieve your weekly hours on the bike. If you miss a day (it happens) try to add back in the hours later on in the week to achieve your weekly hours.
Proper periodization is included along with regular rest weeks. Therefore there are rest weeks every 4 weeks to give your body time to recover and to keep you balanced with the rest of your life. The 24 week program progressively improves your fitness as you get closer to the target race date.
Ready to get in the best riding shape of your life? Let's go.
—Frank Overton, FasCat Coaching
The plan is designed for the athlete that initially has 1 hour a day to train from Tuesday to Thursday, and a little more time on the weekends. In the 2nd half of the plan 1-2 hours will be needed once a week to accompany 2 - 5 hour rides on the weekend.
This plan is not for soloist or 2-man team riders. The key to success with this plan is to stay consistent with your training and to achieve your weekly hours on the bike. If you miss a day (it happens) try to add back in the hours later on in the week to achieve your weekly hours.
Proper periodization is included along with regular rest weeks. Therefore there are rest weeks every 4 weeks to give your body time to recover and to keep you balanced with the rest of your life. The 24 week program progressively improves your fitness as you get closer to the target race date.
Ready to get in the best riding shape of your life? Let's go.
—Frank Overton, FasCat Coaching
Race the 2013 Winter Park MTB XC Series $260.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 27 weeks $260.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 27 weeks $260.00
Get it cheaper at optimizeendurance.com Race the 2013 Winter Park MTB XC Series-Rob Lockey USA Cycling L2/CSCS is based on an average 7-11 hours per week commitment with a few weeks of 14 hours. Choose this plan to race the Winter Park mountain bike series. This plan is designed to get you the saddle time needed to race the WP for 2013. It includes all the XC/STXC/TT races and has a goal for best performance at the King of the Rockies. Designed with flexibility between the categories of racing a mountain bike, this plan fits best for CAT 2 racers, CAT 3 racers may need to reduce some of the training duration and CAT 1/Pro racers will need to increase the training duration. Please contact OES to help with direction as to how to implement these changes.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
RME race series MTB 24 week Half Marathon Race Plan $250.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
Get this plan cheaper at optimizeendurance.com 24-week Rocky Mountain Endurance Series (RME) MTB Half Marathon Race Plan is based on an average 8-13 hours per week commitment with a few weeks of up to16 hours. Choose this plan if you plan to race B-68 mile mountain bike event and or complete the whole RME series. This plan is designed to get you the saddle time needed to race the series for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
RME race series MTB 24 week Marathon Race Plan $250.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
Get this plan cheaper at optimizeendurance.com 24-week Rocky Mountain Endurance Series (RME) MTB Race Plan is based on an average 10-15 hours per week commitment with a few weeks of up to18 hours. Choose this plan if you plan to race B-100 mile mountain bike event and or complete the whole RME series. This plan is designed to get you the saddle time needed to race the series for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
LW Coaching SINGLE SPEED Cross Country Mountain Bike Base Training Plan
This 12 week Base training plan is designed for the SINGLE SPEED specific cross country racer. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other useful training tools are a selection of gear ratios for your SS, a geared road or mountain bike and a power meter. A power meter can be used with this plan and is a great advantage but is not required to follow the training plan. Power training (watts) guidelines are included in specific workouts.
This training plan develops Single Speed specific base fitness. Rap 'n coast workouts, tuck n' coast speed sessions, standing tempo sessions, strength training, technical skills work and more are all part of this training plan.
When you have completed this plan, progress on to the 12 week LW Coaching SINGLE SPEED Build, Peak and Race plan to bring your top end fitness up to a race season peak. Schedule this second plan to finish on your most important race. http://lwcoaching.com/?page_id=79
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This 12 week Base training plan is designed for the SINGLE SPEED specific cross country racer. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other useful training tools are a selection of gear ratios for your SS, a geared road or mountain bike and a power meter. A power meter can be used with this plan and is a great advantage but is not required to follow the training plan. Power training (watts) guidelines are included in specific workouts.
This training plan develops Single Speed specific base fitness. Rap 'n coast workouts, tuck n' coast speed sessions, standing tempo sessions, strength training, technical skills work and more are all part of this training plan.
When you have completed this plan, progress on to the 12 week LW Coaching SINGLE SPEED Build, Peak and Race plan to bring your top end fitness up to a race season peak. Schedule this second plan to finish on your most important race. http://lwcoaching.com/?page_id=79
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
SINGLE SPEED Cross Country Mountain Bike Build, Peak and Race Training Plan
by Lynda Wallenfels 12 weeks $99.00
by Lynda Wallenfels 12 weeks $99.00
LW Coaching SINGLE SPEED Cross Country Mountain Bike Build, Peak and Race Training Plan
This plan designed to put the top end power onto aerobic and strength base training and bring the SINGLE SPEED specific cross country racer into peak race season form. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other training tools that are useful are a selection of gears for your SS, a geared road or mountain bike and a power meter. A power meter can be used and is a great advantage but is not required. Power training guidelines are included in specific workouts.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan designed to put the top end power onto aerobic and strength base training and bring the SINGLE SPEED specific cross country racer into peak race season form. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other training tools that are useful are a selection of gears for your SS, a geared road or mountain bike and a power meter. A power meter can be used and is a great advantage but is not required. Power training guidelines are included in specific workouts.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on her forum, read mountain bike specific training articles, learn new workouts and see what events her coaches and athletes have been racing.
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.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on her forum, read mountain bike specific training articles, learn new workouts and see what events her coaches and athletes have been racing.
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.
The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
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.
The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This training plan is designed for racers in their off season and non-racers who are strong riders with a goal to maintain their hard earned summer bike fitness through the winter. When the snow melts and the trails clear in the Spring do you want to hop on and be right where you left off in the Fall fitnesswise? Yes? This is your plan.
This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable.
This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used.
Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions.
The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance.
Maximize your physiology with smart training.
Being bike fit in Spring = fun times on the trails.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable.
This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used.
Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions.
The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance.
Maximize your physiology with smart training.
Being bike fit in Spring = fun times on the trails.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is for the endurance-distance mountain biker with goals to increase strength and speed over the winter.
This plan can be followed using heart rate only or power plus heart rate. Both heart rate and power testing and training instructions are available daily.
Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan can be followed using heart rate only or power plus heart rate. Both heart rate and power testing and training instructions are available daily.
Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
This plan is designed for a serious MTB competitor Training up to 12 hours per week. It is assumed that there is a base level of fitness built before starting this plan.
