7-Day Mountain Bike Stage Race - Personal Record Plan
12 weeks - $115.00
Total Hours: 191
Total Hours: 191
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.
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 week # 1 of the LW Coaching 7-Day Mountain Bike Stage Race 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
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 0:45
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. Follow this link for exercise descriptions: Core Training Exercises for Mountain Bikers: http://lwcoaching.com/?p=210
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: 0:0
Welcome to week # 1 of the LW Coaching 7-Day Mountain Bike Stage Race 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
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 0:45
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. Follow this link for exercise descriptions: Core Training Exercises for Mountain Bikers: http://lwcoaching.com/?p=210
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 #2
Power and HR performance 20 min TT test
Planned Time: 2:0
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: 2:0
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
Long power level 2/3 ride
Planned Time: 2:0
Road bike or off-road on a non-technical dirt road. Nice steady pace in heart rate zone 2 or power level 2 for most of the ride time. Keep cadence on the high side of your comfortable range.
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. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 2:0
Road bike or off-road on a non-technical dirt road. Nice steady pace in heart rate zone 2 or power level 2 for most of the ride time. Keep cadence on the high side of your comfortable range.
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. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #4
G3
Planned Time: 2:0
Warm up with 30 minutes easy spinning then do 12 X 30 seconds at max effort with 4.5 minutes easy spinning between each repeat. Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.
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: 2:0
Warm up with 30 minutes easy spinning then do 12 X 30 seconds at max effort with 4.5 minutes easy spinning between each repeat. Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.
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
Easy ride
Planned Time: 1:0
Miss out this ride in favor of passive rest if you are tired or busy today. Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Planned Time: 1:0
Miss out this ride in favor of passive rest if you are tired or busy today. Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.