7-Day Mountain Bike Stage Race - Finishers Plan
12 weeks - $115.00
Total Hours: 149
Total Hours: 149
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.
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
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #2
Power and HR performance 20 min TT test
Planned Time: 1:30
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. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones Average heart rate from test predicts your Lactate Threshold Heart Rate (LTHR). On the above yellow menu select Preferences and then Heart Rate Zones. Type your LTHR number into the box, select Calculation method Joe Friel for Cycling. Hit the Calculate Zones button then finish by clicking Save. Now your HR zones will appear on the weekly summary and daily log page. Calculate Power Training Levels To calculate your Power Training Levels select Power Zones on the Preferences page. Multiply your average power from your 20 min test by 0.93 to estimate your Threshold Power watts. Enter Threshold Power watts, hit the Calculate Zones button and then Save. Prior to conducting this test review the Testing Guidelines doc found at this link: Testing guidelines for heart rate zones, power training levels and performance benchmarks: http://lwcoaching.com/?p=138
Planned Time: 1:30
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. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones Average heart rate from test predicts your Lactate Threshold Heart Rate (LTHR). On the above yellow menu select Preferences and then Heart Rate Zones. Type your LTHR number into the box, select Calculation method Joe Friel for Cycling. Hit the Calculate Zones button then finish by clicking Save. Now your HR zones will appear on the weekly summary and daily log page. Calculate Power Training Levels To calculate your Power Training Levels select Power Zones on the Preferences page. Multiply your average power from your 20 min test by 0.93 to estimate your Threshold Power watts. Enter Threshold Power watts, hit the Calculate Zones button and then Save. Prior to conducting this test review the Testing Guidelines doc found at this link: Testing guidelines for heart rate zones, power training levels and performance benchmarks: http://lwcoaching.com/?p=138
Day #3
Combo pedaling skills - 70 minutes.
Planned Time: 1:10
Warm up for 10 minutes with easy spinning. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below. ILT Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. 10 minutes easy cool down.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.
Planned Time: 1:10
Warm up for 10 minutes with easy spinning. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below. ILT Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. 10 minutes easy cool down.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.
Day #4
Tempo intervals
Planned Time: 1:30
Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
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
Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
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.
Day #5
Core training
Planned Time: 0:30
Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.
Planned Time: 0:30
Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.
Day #6
Hill ride-long climbs
Planned Time: 2:0
Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)
Planned Time: 2:0
Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)
Day #7
Steady, moderate effort
Planned Time: 4:0
Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Start working on your race day fueling plan by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 400 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 24 oz of an electrolyte containing sports drink.
Planned Time: 4:0
Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Start working on your race day fueling plan by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 400 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 24 oz of an electrolyte containing sports drink.