Winter Training Plan for Endurance Distance Mountain Bikers
12 weeks - $99.00
Total Hours: 164
Total Hours: 164
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Welcome
Planned Time: 0:0
Welcome to the LW Coaching Ultra-Distance Winter 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
Intensity Guidelines
Planned Time: 0:0
Today read through the Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity during each workout.
Workout #3
Recovery spin
Planned Time: 0:30
This is a recovery ride. Miss it out in favor of passive rest if you are tired or busy. Very easy recovery spin on a flat course. Best on road bike. This ride can be done as a warm up before the strength session. Trainer or spin bike works fine.
Planned Time: 0:0
Welcome to the LW Coaching Ultra-Distance Winter 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
Intensity Guidelines
Planned Time: 0:0
Today read through the Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity during each workout.
Workout #3
Recovery spin
Planned Time: 0:30
This is a recovery ride. Miss it out in favor of passive rest if you are tired or busy. Very easy recovery spin on a flat course. Best on road bike. This ride can be done as a warm up before the strength session. Trainer or spin bike works fine.
Day #2
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 1:0
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. For exercise descriptions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Workout #2
Taper reps, 4 x 90
Planned Time: 1:0
After warm-up do 4 x 90 seconds in heart rate zone 4 or power level 5 (3-minute recoveries in power L1 or heart rate zone 1). Finish with a very easy cool down and stretch.
Workout #3
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 1:0
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. For exercise descriptions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Workout #2
Taper reps, 4 x 90
Planned Time: 1:0
After warm-up do 4 x 90 seconds in heart rate zone 4 or power level 5 (3-minute recoveries in power L1 or heart rate zone 1). Finish with a very easy cool down and stretch.
Workout #3
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Day #3
AE ints, hill
Planned Time: 1:30
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 x 3 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then do 3 X 1 minute maximum effort. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
Planned Time: 1:30
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 x 3 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then do 3 X 1 minute maximum effort. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
Day #4
AE ints, hill
Planned Time: 1:30
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 sets of 3 x 2 minutes max effort with 3-minute recoveries in HR zone 1 or < Power L1and 5 minutes recovery between sets. Put full effort into each repeat, don't hold back or pace yourself. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
Workout #2
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 1:30
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 sets of 3 x 2 minutes max effort with 3-minute recoveries in HR zone 1 or < Power L1and 5 minutes recovery between sets. Put full effort into each repeat, don't hold back or pace yourself. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
Workout #2
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.