MTB Stage Race
9 weeks - $29.95
Total Hours: 85
Total Hours: 85
This Bicycling Mt. Bike Training plan is for the mountain biker preparing for a MTB stage race. This 8 week plan requires you to be able to ride from 8-13 hours a week, get in some great hard training rides and fun times on your MTB. This plan will prepare you for the demands of a MTB stage race, so that you'll be able to recover quickly after each stage and also have you fitter than ever.
Written by Hunter Allen, elite cycling coach and coach of many of the world's top endurance MTB stage racers including Jeremiah Bishop, Hunter has also completed the epic La Ruta MTB stage race in Costa Rica three times.
This plan is built progressively so that it prepares you for harder and tougher workouts throughout the plan. You will begin 'block' training after the first few weeks of training in order to better simulate the upcoming stage race.
Give it your best, this plan will take you to the finish line of your MTB stage race!
Written by Hunter Allen, elite cycling coach and coach of many of the world's top endurance MTB stage racers including Jeremiah Bishop, Hunter has also completed the epic La Ruta MTB stage race in Costa Rica three times.
This plan is built progressively so that it prepares you for harder and tougher workouts throughout the plan. You will begin 'block' training after the first few weeks of training in order to better simulate the upcoming stage race.
Give it your best, this plan will take you to the finish line of your MTB stage 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:
Workout #1 : MTB
MTN BIKE STAGE RACE PLAN - Week 1
So you want to do a MTB Stage race? This Bicycling magazine, Hunter Allen MTB Stage Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have done the famous La Ruta MTB Stage race three times along with coaching one of the best MTB stage racers in the world, Jeremiah Bishop and know what it takes to prepare you for success! This plan is for the MTB or road cyclist that wants to do a MTB stage race and has between 10-15 hours a week to train. This is not a beginner plan and the workouts are hard, long and will make sure you are ready. MTB Stage racing means you need to prepare your body for lots of hard effort, particularly in your VO2Max Training Level, which is high intensity, but you also have to be ready for lots of endurance work. Finally, need to get ready to go hard for at least three days in a row so this means you will be seeing a steady dose of two things, VO2Max Intervals and Block Training to help improve your overall fitness and stamina. VO2Max Intervals are completed at 105%-120% of your Threshold for times ranging from 3 – 8 minutes. These efforts help your body improve its ability to carry and utilze oxygen when needed.(Threshold is your best effort/intensity you can maintain for an hour) Block training is more about schedule. After the initial weeks, I will switch your training to the block format which will begin to stack hard days in a row. This will test your body and force you to really think through recovery, but I will give you some tips. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. If you have any questions about this plan, please email info@peakscoachinggroup.com, and we can help you! As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store I know you are going to really do awesome!!! Go for it! Hunter
So you want to do a MTB Stage race? This Bicycling magazine, Hunter Allen MTB Stage Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have done the famous La Ruta MTB Stage race three times along with coaching one of the best MTB stage racers in the world, Jeremiah Bishop and know what it takes to prepare you for success! This plan is for the MTB or road cyclist that wants to do a MTB stage race and has between 10-15 hours a week to train. This is not a beginner plan and the workouts are hard, long and will make sure you are ready. MTB Stage racing means you need to prepare your body for lots of hard effort, particularly in your VO2Max Training Level, which is high intensity, but you also have to be ready for lots of endurance work. Finally, need to get ready to go hard for at least three days in a row so this means you will be seeing a steady dose of two things, VO2Max Intervals and Block Training to help improve your overall fitness and stamina. VO2Max Intervals are completed at 105%-120% of your Threshold for times ranging from 3 – 8 minutes. These efforts help your body improve its ability to carry and utilze oxygen when needed.(Threshold is your best effort/intensity you can maintain for an hour) Block training is more about schedule. After the initial weeks, I will switch your training to the block format which will begin to stack hard days in a row. This will test your body and force you to really think through recovery, but I will give you some tips. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. If you have any questions about this plan, please email info@peakscoachinggroup.com, and we can help you! As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store I know you are going to really do awesome!!! Go for it! Hunter
Workout #2 : Bike
Rest Day
Workout #3 : Other
INSTRUCTION KEY - Setting FTP In Training Peaks
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones. Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones. Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
Workout #4 : Bike
Road Bike ALT - ENDurance Day
Planned Time: 1:00:00
If you can't ride on the MTB today, then you can do the road bike. Anytime you see ALT in the title, this means that it is an ALTernate workout and therefore you can pick one or the other to do. Go for it! WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:00:00
If you can't ride on the MTB today, then you can do the road bike. Anytime you see ALT in the title, this means that it is an ALTernate workout and therefore you can pick one or the other to do. Go for it! WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #5 : MTB
MTB ENDurance Ride
Planned Time: 1:00:00
WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Planned Time: 1:00:00
WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Workout #6 : Bike
MTB ENDurance Ride
Planned Time: 1:00:00
WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Planned Time: 1:00:00
WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Workout #7 : Bike
MTB ENDurance Ride
Planned Time: 1:00:00
Don't overdo it today, as I have a "TEST' scheduled for you on Saturday. Resting two days before your test(or race) is important to perform well. WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Planned Time: 1:00:00
Don't overdo it today, as I have a "TEST' scheduled for you on Saturday. Resting two days before your test(or race) is important to perform well. WU: 15 Minutes solid warm-up with two or three accelerations to open up the legs. MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains and getting in some good solid endurance training in our Endurance Training Level (PW: Level 2 / HR: Zone 2 / PE: 4-5). Keep the effort steady and avoid taking to many “mini-breaks”. Think about your technique over obstacles and rock gardens, smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard but not so you can talk to a friend while riding. Enjoy the day!! CD: 15 – 20 Minutes
Workout #8 : Bike
Road Bike ALT - ENDurance Day
Planned Time: 1:00:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:00:00
WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #9 : Bike
Active Recovery or Day Off
Planned Time: 0:45:00
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts today, take it easy and look at the scenery. If life is too busy,. take today off and get caught up for weekend
Planned Time: 0:45:00
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts today, take it easy and look at the scenery. If life is too busy,. take today off and get caught up for weekend