7-Day Mountain Bike Stage Race - Personal Record Plan
12 weeks - $115.00
Total Hours: 195
Total Hours: 195
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.
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.
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.
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 : Strength
DAY #1 Strength Training
Planned Time: 0:45:00
DAY #1: 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
Planned Time: 0:45:00
DAY #1: 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 #2 : Other
Welcome Message
Planned Time: 0:00:00
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.
Planned Time: 0:00:00
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 #3 : Bike
DAY #2 Power and HR Performance 20 min Field Test
Planned Time: 2:00:00
DAY #2: 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. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
Planned Time: 2:00:00
DAY #2: 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. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
Workout #4 : Bike
DAY #3 Power Level 2/3 Ride
Planned Time: 2:00:00
DAY #3: 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.
Planned Time: 2:00:00
DAY #3: 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 #5 : Strength
DAY #3 Core and Stretch
Planned Time: 0:30:00
DAY #3: After riding today 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: 0:30:00
DAY #3: After riding today 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
Workout #6 : Bike
DAY #4 Interval Training
Planned Time: 2:00:00
DAY #4: 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.
Planned Time: 2:00:00
DAY #4: 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 #7 : Other
DAY #4 Foam Roll and Stretch
Planned Time: 0:15:00
DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 0:15:00
DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Workout #8 : Strength
DAY #5 Strength Training
Planned Time: 0:45:00
DAY #5: Warm up with 5 minutes of aerobic exercise or calisthenics. Then do 10 bench or chest press with a weight approaching but not reaching failure, 10 lat pull with a weight approaching but not reaching failure, 60 second front pillar, 30 second side pillar to each side, 10 ball pikes, 10 bicep curls with a weight approaching but not reaching failure, tricep dips to failure. Repeat 2-3 times.
Planned Time: 0:45:00
DAY #5: Warm up with 5 minutes of aerobic exercise or calisthenics. Then do 10 bench or chest press with a weight approaching but not reaching failure, 10 lat pull with a weight approaching but not reaching failure, 60 second front pillar, 30 second side pillar to each side, 10 ball pikes, 10 bicep curls with a weight approaching but not reaching failure, tricep dips to failure. Repeat 2-3 times.
Workout #9 : Bike
DAY #5 Easy Ride
Planned Time: 1:00:00
DAY #5: 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 and light on pedals. Comfortably high rpm. Strength training is a higher priority today than this ride.
Planned Time: 1:00:00
DAY #5: 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 and light on pedals. Comfortably high rpm. Strength training is a higher priority today than this ride.