2007 ORAMM Off-Road Assault on Mount Mitchell
12 weeks - $99.00
Total Hours: 210
Total Hours: 210
This plan is designed to specifically prepare you to race the Off-Road Assault on Mount Mitchell on July 22nd. 65 miles and 11,000 feet of climbing.
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, 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 descripions: Core Training Exercises for Mountain Bikers: http://www.lwcoaching.com/library/Core%20Strength%20for%20Off-Road%20athletes.htm
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: 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 descripions: Core Training Exercises for Mountain Bikers: http://www.lwcoaching.com/library/Core%20Strength%20for%20Off-Road%20athletes.htm
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 #2
CP30, power
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 HR and Power zones. Type your LTHR number into the bike LTHR box and click Compute Bike Zones! Scroll down to the bottom of the LTHR box and click save. Now your HR zones will appear on the weekly summary and daily log page. Calculate Power Training Levels Multiply your average 20 minute power by 0.93. This is your Functional Threshold Power (FT). Use the Power Based Training Levels table attached to your daily log to calculate your Power Training Levels. Review the Testing Guidelines doc found at this link Testing Guidelines for Heart Rate Zones and Performance Benchmarks: http://www.lwcoaching.com/library/LW%20Coaching%20Heart%20Rate%20and%20Performance%20Testing%20Guidelines.htm prior to starting this 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 HR and Power zones. Type your LTHR number into the bike LTHR box and click Compute Bike Zones! Scroll down to the bottom of the LTHR box and click save. Now your HR zones will appear on the weekly summary and daily log page. Calculate Power Training Levels Multiply your average 20 minute power by 0.93. This is your Functional Threshold Power (FT). Use the Power Based Training Levels table attached to your daily log to calculate your Power Training Levels. Review the Testing Guidelines doc found at this link Testing Guidelines for Heart Rate Zones and Performance Benchmarks: http://www.lwcoaching.com/library/LW%20Coaching%20Heart%20Rate%20and%20Performance%20Testing%20Guidelines.htm prior to starting this test.
Day #3
Big gear climbs
Planned Time: 1:30
Ride several climbs of varying grades and lengths. Shift to a higher gear than you would normally use for any given climb. Cadence is 60-70 rpm. Seated. Heart rate max is 5a zone. Build leg strength. Recover between climbs.
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 Exercises for Mountain Bikers: http://www.lwcoaching.com/library/Core%20Strength%20for%20Off-Road%20athletes.htm
Planned Time: 1:30
Ride several climbs of varying grades and lengths. Shift to a higher gear than you would normally use for any given climb. Cadence is 60-70 rpm. Seated. Heart rate max is 5a zone. Build leg strength. Recover between climbs.
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 Exercises for Mountain Bikers: http://www.lwcoaching.com/library/Core%20Strength%20for%20Off-Road%20athletes.htm
Day #4
Group ride, race simulation
Planned Time: 1:30
Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Workout #2
AE reps, hill, attack top
Planned Time: 1:30
Do this ride instead of the group ride if you do not have a fast group available. Warm up well. Then on a 6-8% hill do 8 x 90 seconds. The first 60 seconds of each is seated building to heart rate zone 5b or in power L6. Then stand the last 30 seconds and give maximum effort. Recover 3 minutes after each 90-second interval. High cadence while seated, shift to drop cadence for standing portion. Long easy cool down.
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.
Workout #2
Core, upper, bench, lat, pillars, bi's, tri's
Planned Time: 0:45
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: 1:30
Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Workout #2
AE reps, hill, attack top
Planned Time: 1:30
Do this ride instead of the group ride if you do not have a fast group available. Warm up well. Then on a 6-8% hill do 8 x 90 seconds. The first 60 seconds of each is seated building to heart rate zone 5b or in power L6. Then stand the last 30 seconds and give maximum effort. Recover 3 minutes after each 90-second interval. High cadence while seated, shift to drop cadence for standing portion. Long easy cool down.
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.
Workout #2
Core, upper, bench, lat, pillars, bi's, tri's
Planned Time: 0:45
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.