2009 Crank the Shield - 3 Day MTB Stage Race Prep - 3 Months Before Race
104 weeks - $0.00
Total Hours: 120
Total Hours: 120
Targeted at Athletes with 6-15hrs to train each week. Uses a mix of Cycling and Strength/running to ready participants for MTB stage races. Goals of program are to build total body strength/endurance and to develop ability to ride steady for >3hrs.
Bike workouts focus on extending Tempo / muscular endurance capacity. By improving ability to ride at above above stage race pace ... making 3+ hrs at high endurance pace very doable, without excessive weekly training hours.
Supplement with Blog at www.cranktheshield.com and www.steveneal.ca
Email peterglassford@hotmail.com for support
Bike workouts focus on extending Tempo / muscular endurance capacity. By improving ability to ride at above above stage race pace ... making 3+ hrs at high endurance pace very doable, without excessive weekly training hours.
Supplement with Blog at www.cranktheshield.com and www.steveneal.ca
Email peterglassford@hotmail.com for support
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Custom
Enjoy a day to recover. Feel free to do a very easy spin, stretch, go for a walk ... Anything to keep you moving. Remember to focus on recovery today in terms of sleep and nutrition. Another great idea is to get your equiptment ready for the upcoming week!
Enjoy a day to recover. Feel free to do a very easy spin, stretch, go for a walk ... Anything to keep you moving. Remember to focus on recovery today in terms of sleep and nutrition. Another great idea is to get your equiptment ready for the upcoming week!
Workout #2 : Bike
Custom
Planned Time: 1:00:00
WU: 15-30min building hr to 65-75%mhr Main WO: 4x45sec max efforts, each should be slightly harder and should be done seated - 5min recovery between efforts @ 70% * the focus today is not to ride hard during endurance but only during the few max efforts above ... goal is to keep things moving and be ready for tommorow.
Planned Time: 1:00:00
WU: 15-30min building hr to 65-75%mhr Main WO: 4x45sec max efforts, each should be slightly harder and should be done seated - 5min recovery between efforts @ 70% * the focus today is not to ride hard during endurance but only during the few max efforts above ... goal is to keep things moving and be ready for tommorow.
Workout #3 : Bike
test
Planned Time: 1:00:00
Test Day WU: 15-30min include 5x 30-45sec max 'Race' Efforts aiming to match or slightly exceed your goal pace for test (get slightly harder with each one) - 3-5min easy endurance high cadence b./w (don't tire yourself out !) Main WO: FIELD TEST - TO BE DONE ON MTB / Prefer same route each time we do this for comparison - Complete a 10km Time Trial - Record Time / Max HR / Avg HR / Conditions - Effort should be steady and maximal for duration. PLEASE POST TO COMMENTS ON TRAINING BLOG ... KEEP THE COMMUNITY ALIVE AND MOTIVATE OTHERS TO GET OUT THERE ! Cool Down - Finish Time under 75% be sure to have some fun.
Planned Time: 1:00:00
Test Day WU: 15-30min include 5x 30-45sec max 'Race' Efforts aiming to match or slightly exceed your goal pace for test (get slightly harder with each one) - 3-5min easy endurance high cadence b./w (don't tire yourself out !) Main WO: FIELD TEST - TO BE DONE ON MTB / Prefer same route each time we do this for comparison - Complete a 10km Time Trial - Record Time / Max HR / Avg HR / Conditions - Effort should be steady and maximal for duration. PLEASE POST TO COMMENTS ON TRAINING BLOG ... KEEP THE COMMUNITY ALIVE AND MOTIVATE OTHERS TO GET OUT THERE ! Cool Down - Finish Time under 75% be sure to have some fun.
Workout #4 : Other
Custom
Thanks for following along and contributing your experience to the Training for the Shield Trainng Program produced by Steve Neal Performance Development. Please Take the time this week to make sure you have loaded the second 3 month Installment of the plan ! Problems Please post to The Training Blog !!! Happy Training ! Steve and Peter.
Thanks for following along and contributing your experience to the Training for the Shield Trainng Program produced by Steve Neal Performance Development. Please Take the time this week to make sure you have loaded the second 3 month Installment of the plan ! Problems Please post to The Training Blog !!! Happy Training ! Steve and Peter.
Workout #5 : Bike
Planned Time: 0:45:00
Do STEVE"S Workout of the week Post Results to Comments **** PLEASE POST IT REALLY HELPS MOTIVATE AND BRING QUEASTIONS OUT THIS HELPS YOU AND OTHERS ***** be cautious with your ability, remember to scale workouts (ask if needed) to suit your experience ... do try to do something as it does help with general fitness AND when you start jumping ioff your bike ! (or sitting on it for extended periods!)
Workout #6 : Bike
Planned Time: 0:45:00
*** Remember to check the weekly goals under dashboard view ... these process goals help you step towards the big goal in Sept. ... feel free to add your own ! **** Do PETER"S Workout of the week Post Results to Comments If very tired from last 3 days can take time today for active flex and perhaps an easy spin but try and incorporate at least some of the work Peter has suggested into your day today.
Workout #7 : Bike
Tempo Long
Planned Time: 2:00:00
2 hrs WU: 30min include 5x2min @ 110-120 RPM, 1-2 gears easier ... 2-3 min comfy cadence, endurance effort b/w Main WO: 1) complete 20 - 30 min Steady Tempo 80-83% - Cadence should be 85-95 RPM - on rolling gravel road or double track trail that lets you push for duration with out excessive changes in pitch. CD: finish time endurance / remember to fuel during and after workout. Can include some offroad for skill but aim to stay steady and watch surges
Planned Time: 2:00:00
2 hrs WU: 30min include 5x2min @ 110-120 RPM, 1-2 gears easier ... 2-3 min comfy cadence, endurance effort b/w Main WO: 1) complete 20 - 30 min Steady Tempo 80-83% - Cadence should be 85-95 RPM - on rolling gravel road or double track trail that lets you push for duration with out excessive changes in pitch. CD: finish time endurance / remember to fuel during and after workout. Can include some offroad for skill but aim to stay steady and watch surges
Workout #8 : MTB
Offroad Endurance w/ longer climbs
Planned Time: 2:00:00
2-2.5 hrs ride endurance effort mix road and gravel focusing on steady effort while on gravel and watchin how hard you go on the climbs offroad remember this week is a recovery week so don't push it today.
Planned Time: 2:00:00
2-2.5 hrs ride endurance effort mix road and gravel focusing on steady effort while on gravel and watchin how hard you go on the climbs offroad remember this week is a recovery week so don't push it today.
Workout #9 : Day Off
Custom
*** Take some time today to post some thoughts or experiences or questions to the blog ... let us know how your week went ... this helps motivate others and bring questions out ... benefiting everyone **** Today Spend 30-60min on Yoga, stretching or light activities to enhance recovery and keep your body moving. Consider things like easy swimming or a light walk on flat forest trail.
*** Take some time today to post some thoughts or experiences or questions to the blog ... let us know how your week went ... this helps motivate others and bring questions out ... benefiting everyone **** Today Spend 30-60min on Yoga, stretching or light activities to enhance recovery and keep your body moving. Consider things like easy swimming or a light walk on flat forest trail.