Masters 50+ Park City Point 2 Point Mountain Bike Race - Personal Record Training Plan
12 weeks - $99.99
Total Miles: 75
Total Hours: 152
Total Miles: 75
Total Hours: 152
This plan is designed specifically for a 50+year old racer preparing for the 78 mile Park City Point 2 Point Mountain Bike Race. The plan is designed to optimize the abilities and recovery rate of 50yr + racers. I’ve been listening! The 50+ guys say they need more recovery AND more intensity AND more strength training. This plan has more and less than the regular plans!
Training is arranged in 3 week blocks as train 2/recover 1 to provide the masters athlete with more recovery opportunities than the standard PR training plans. This is still a PR (personal record) level training plan for the athlete with goals to race faster than before and set PR’s. It is for the athlete invested in pushing the limits of their abilities.
This is a race specific plan designed for Park City Point 2 Point. Race specific plans take into account timing and topography. There are several options written into the plan to do a solo training session or race mid-week or weekend XC series races as training. This fits with the late season timing of PCP2P.
A heart rate monitor is required to follow the training plan. A power meter is an optional advantage but not required. A power meter on your road bike and heart rate monitor on your mountain bike is a good combination. Power and heart rate training guidelines are written into each workout allowing you to choose the best method for the day. Heart rate and power training levels are established with a field test in week #1 of the training plan.
NOTE: We currently have no direct affiliation with this race but we do like the PCP2P guys a lot and we are both (Dave and Lynda) signed up to race in 2010. Dave is signed up SS and Lynda signed up with gears for this 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.
Training is arranged in 3 week blocks as train 2/recover 1 to provide the masters athlete with more recovery opportunities than the standard PR training plans. This is still a PR (personal record) level training plan for the athlete with goals to race faster than before and set PR’s. It is for the athlete invested in pushing the limits of their abilities.
This is a race specific plan designed for Park City Point 2 Point. Race specific plans take into account timing and topography. There are several options written into the plan to do a solo training session or race mid-week or weekend XC series races as training. This fits with the late season timing of PCP2P.
A heart rate monitor is required to follow the training plan. A power meter is an optional advantage but not required. A power meter on your road bike and heart rate monitor on your mountain bike is a good combination. Power and heart rate training guidelines are written into each workout allowing you to choose the best method for the day. Heart rate and power training levels are established with a field test in week #1 of the training plan.
NOTE: We currently have no direct affiliation with this race but we do like the PCP2P guys a lot and we are both (Dave and Lynda) signed up to race in 2010. Dave is signed up SS and Lynda signed up with gears for this 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.
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 : Other
Welcome
Planned Time: 0:00:00
Welcome week #1 of the LW Coaching Masters 50+ Park City Point 2 Point Personal Record Training Plan. Please take a minute to register at the LW Coaching Forum: http://www.lwcoaching.com/?page_id=311 Here you can get training plan and racing questions answered.
Planned Time: 0:00:00
Welcome week #1 of the LW Coaching Masters 50+ Park City Point 2 Point Personal Record Training Plan. Please take a minute to register at the LW Coaching Forum: http://www.lwcoaching.com/?page_id=311 Here you can get training plan and racing questions answered.
Workout #2 : Strength
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 0:45:00
Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through. Exercise descriptions can be found here http://lwcoaching.com/?p=210
Planned Time: 0:45:00
Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through. Exercise descriptions can be found here http://lwcoaching.com/?p=210
Workout #3 : Other
Foam roller and stretch
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Workout #4 : Bike
Power and HR performance 20 min TT test
Planned Time: 2:00:00
Do a mid-week XC or short track series race today OR the following power and heart rate field test. Don't do both today!! If you already know your heart rate zones and power training levels it is ok to use the ones you have. If it has been more than 4 weeks since you tested last, skip the race and do the field test. Heart rate, Power and Performance Field Test: Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pavement or very smooth hard packed dirt road is the best testing surface. Avoid any loose dirt or a technical course. Pace the 20 minutes evenly with a maximal effort. The test goal is to have the highest 20 min average power you can. Record average power ( if you have a power meter), average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138 Use the LW Coaching Heart Rate Zone and Power Level Calculator at this link to calculate your training heart rate zones and power levels ( if you have a power meter): http://lwcoaching.com/trainingplans/levelCalcs.htm
Planned Time: 2:00:00
Do a mid-week XC or short track series race today OR the following power and heart rate field test. Don't do both today!! If you already know your heart rate zones and power training levels it is ok to use the ones you have. If it has been more than 4 weeks since you tested last, skip the race and do the field test. Heart rate, Power and Performance Field Test: Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pavement or very smooth hard packed dirt road is the best testing surface. Avoid any loose dirt or a technical course. Pace the 20 minutes evenly with a maximal effort. The test goal is to have the highest 20 min average power you can. Record average power ( if you have a power meter), average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138 Use the LW Coaching Heart Rate Zone and Power Level Calculator at this link to calculate your training heart rate zones and power levels ( if you have a power meter): http://lwcoaching.com/trainingplans/levelCalcs.htm
Workout #5 : Bike
Combo recovery and pedaling skills
Planned Time: 1:15:00
The workout today has two goals: #1 Recovery and #2 Improving pedaling efficiency. Focus on pedaling technique. This is pedaling smoothly, quiet upper body, no bouncing in the saddle, continuous chain tension and freewheel engagement with no clunking noises coming from either. Choose a flat course or ride the trainer today. Power stays in L1 and heart rate in zone 1 for this entire workout. This is a recovery spin with high cadence practice. Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1. Spin-Up Set: 8 X 2 minutes as 1 minute steady high cadence, 1 minute easy spin. HR stays zone 1. Finish ride time in heart rate zone 1 or power L1 with cadence on the high end of your comfortable range.
Planned Time: 1:15:00
The workout today has two goals: #1 Recovery and #2 Improving pedaling efficiency. Focus on pedaling technique. This is pedaling smoothly, quiet upper body, no bouncing in the saddle, continuous chain tension and freewheel engagement with no clunking noises coming from either. Choose a flat course or ride the trainer today. Power stays in L1 and heart rate in zone 1 for this entire workout. This is a recovery spin with high cadence practice. Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1. Spin-Up Set: 8 X 2 minutes as 1 minute steady high cadence, 1 minute easy spin. HR stays zone 1. Finish ride time in heart rate zone 1 or power L1 with cadence on the high end of your comfortable range.
Workout #6 : Strength
Core workout
Planned Time: 0:30:00
Core workout. Spend 30 minutes doing a routine combining stretching, core/stability work especially with the physioball, and optionally some upper body exercises (light weight/bodyweight only). A selection of core training for mountain biker can be found at this link: http://lwcoaching.com/?p=210
Planned Time: 0:30:00
Core workout. Spend 30 minutes doing a routine combining stretching, core/stability work especially with the physioball, and optionally some upper body exercises (light weight/bodyweight only). A selection of core training for mountain biker can be found at this link: http://lwcoaching.com/?p=210
Workout #7 : MTB
L2 ride
Planned Time: 2:00:00
Road or mountain bike. Power level 2 or heart rate zone 2 ride over varied terrain. Nice steady pace. Limit stops.
Planned Time: 2:00:00
Road or mountain bike. Power level 2 or heart rate zone 2 ride over varied terrain. Nice steady pace. Limit stops.
Workout #8 : Other
Foam roller and stretch
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 0:15:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Workout #9 : MTB
Openers L3/5
Planned Time: 1:00:00
Warm up then ride 10 minutes in power L3 or heart rate zone 3, 5 minutes in power L1 or heart rate zone 1, 4 X 60 seconds in power L5 or building to heart rate zone 5 by the end of the minute with 3 minute recoveries between in heart rate zone 1. Easy spin cool down followed by a light stretch. You can do this on the race course if you are racing XC tomorrow if you like.
Planned Time: 1:00:00
Warm up then ride 10 minutes in power L3 or heart rate zone 3, 5 minutes in power L1 or heart rate zone 1, 4 X 60 seconds in power L5 or building to heart rate zone 5 by the end of the minute with 3 minute recoveries between in heart rate zone 1. Easy spin cool down followed by a light stretch. You can do this on the race course if you are racing XC tomorrow if you like.