Expert Cross Country Mountain Bike Build, Peak and Race Plan
12 weeks - $99.99
Total Hours: 142
Total Hours: 142
The Expert Build, Peak and Race Training Plan has been updated for 2008. This is the second edition of the Plan. The prime change is the addition of power - training by watts - to this plan.
You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all bikes.
Training weeks, workouts and hours have also been optimized based on three years of feedback from athletes.
This twelve week Build, Peak and Race Training Plan is designed for Expert Class racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Ideally, prior to starting this plan you should have completed the LW Coaching 12 week Expert Base Training Plan. If not, you must have at least 8 weeks aerobic of base training done and have completed at least 4 weeks of tempo sessions.
The plan is designed to put the top end power onto your aerobic base. This is the type of training that takes you from being fit to being fast. You will be riding six times per week with some two-a-day sessions.
The plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short track practice, 30:30 VO2 max sessions, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Schedule this training plan to end on the day of your highest priority race.
Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.
I will be with you all the way as you work along this training plan. Post any training questions you have on my mountain bike forum at www.LWcoaching.com. I will answer right away – unless I am out riding!
Regards,
Lynda
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 the XC - mtb Expert Build, Peak and Race 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
Stability exercises for cyclists
Planned Time: 0:30
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70
Workout #3
Core training
Planned Time: 0:30
Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 0:0
Welcome to the XC - mtb Expert Build, Peak and Race 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
Stability exercises for cyclists
Planned Time: 0:30
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70
Workout #3
Core training
Planned Time: 0:30
Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #2
Pedal skills & power sprints 0:50
Planned Time: 0:50
Warm up for 10 minutes with easy spinning. Max Cadence Set: 4 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Heart rate stays less than zone 2 and power level 2 and below. Power Sprint Set: 4 X 12 sec power sprints. Every three minutes shift into a big gear stand and accelerate to 120 rpm over 12 seconds. Easy spin 2:48 spin between each sprint. The goal is to acheive maximal effort - not mash gears. Experiment with different gears to find the best combination for fast acceleration and top end speed. Spin-Up Set: 4 X 2 minutes as 1 minute high cadence, 1 minute easy spin. Heart rate stays less than zone 2 and power level is 2 and below. ILT Set: 4 X 2 minutes as 30 seconds right leg only at 80 rpm, 30 seconds left leg only at 80 rpm, 1 minute both legs at 95 rpm. Heart rate stays zone 2 and below. Power level 2 and below. 5 minute easy cool down. Review this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 to be sure you are training at the correct intensity. Tomorrow you will set training power levels and heart rate training zones with a field test.
Workout #2
Foam roller and stretch
Planned Time: 0:10
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 0:50
Warm up for 10 minutes with easy spinning. Max Cadence Set: 4 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Heart rate stays less than zone 2 and power level 2 and below. Power Sprint Set: 4 X 12 sec power sprints. Every three minutes shift into a big gear stand and accelerate to 120 rpm over 12 seconds. Easy spin 2:48 spin between each sprint. The goal is to acheive maximal effort - not mash gears. Experiment with different gears to find the best combination for fast acceleration and top end speed. Spin-Up Set: 4 X 2 minutes as 1 minute high cadence, 1 minute easy spin. Heart rate stays less than zone 2 and power level is 2 and below. ILT Set: 4 X 2 minutes as 30 seconds right leg only at 80 rpm, 30 seconds left leg only at 80 rpm, 1 minute both legs at 95 rpm. Heart rate stays zone 2 and below. Power level 2 and below. 5 minute easy cool down. Review this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 to be sure you are training at the correct intensity. Tomorrow you will set training power levels and heart rate training zones with a field test.
Workout #2
Foam roller and stretch
Planned Time: 0:10
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Day #3
Power and HR performance 20 min TT test
Planned Time: 2:0
Heart rate, Power and Performance Field Test. If you are continuing on from the LW Coaching Expert Base Training Plan then you did this test last week. There is no need to repeat it this week. Instead do the below workout - do not do both of these workouts today, choose one! If you are new to LWCoaching training plans, do the test today to set your heart rate training zones power levels and performance benchmark. This test is to set a performance benchmark to track throughout the season. It is also to set heart rate training zones and power training levels (if power is available). 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
Workout #2
Descending hill intervals
Planned Time: 1:30
On-Road Bike today. Warm up for 30 minutes ending with some short hard efforts. Then complete these intervals up a moderately steep hill: Ride as fast as you can and give a max effort to each interval. Record power and heart rate for post workout analysis. 4 X 3 min max effort with 3 min easy recoveries. Then ride very easy for 6 minutes. Next do 4 X 2 min max effort with 2 min very easy recoveries. Then ride easy for 4 mins. Next do 4 X 1 min max effort with 2 min very easy recoveries. Give each interval your maximum effort. Don't save it for the next interval. End session with a very easy cool down. Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Endurox or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 today and use every recovery method available to you.
Workout #3
In season strength routine for mountain bikers - 60 minutes.
Planned Time: 1:0
Five minute aerobic warm up. 10-15 push-ups, 5 minutes of a variety of abs and back, 10-15 pull-ups or rows, 5 minutes of abs and back, 5 minutes stretching hips and legs. Repeat three times.
Planned Time: 2:0
Heart rate, Power and Performance Field Test. If you are continuing on from the LW Coaching Expert Base Training Plan then you did this test last week. There is no need to repeat it this week. Instead do the below workout - do not do both of these workouts today, choose one! If you are new to LWCoaching training plans, do the test today to set your heart rate training zones power levels and performance benchmark. This test is to set a performance benchmark to track throughout the season. It is also to set heart rate training zones and power training levels (if power is available). 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
Workout #2
Descending hill intervals
Planned Time: 1:30
On-Road Bike today. Warm up for 30 minutes ending with some short hard efforts. Then complete these intervals up a moderately steep hill: Ride as fast as you can and give a max effort to each interval. Record power and heart rate for post workout analysis. 4 X 3 min max effort with 3 min easy recoveries. Then ride very easy for 6 minutes. Next do 4 X 2 min max effort with 2 min very easy recoveries. Then ride easy for 4 mins. Next do 4 X 1 min max effort with 2 min very easy recoveries. Give each interval your maximum effort. Don't save it for the next interval. End session with a very easy cool down. Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Endurox or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 today and use every recovery method available to you.
Workout #3
In season strength routine for mountain bikers - 60 minutes.
Planned Time: 1:0
Five minute aerobic warm up. 10-15 push-ups, 5 minutes of a variety of abs and back, 10-15 pull-ups or rows, 5 minutes of abs and back, 5 minutes stretching hips and legs. Repeat three times.
Day #4
MTB starts
Planned Time: 1:30
Off-Road: Race start practice. Warm-up well. Then, from a full stop with one foot on the ground, go all out for 1 minute. Pick a good line and practice fast clip into pedal. Without stopping, settle in at heart rate zone 4-5a or power level 4 for 10 minutes. Recover 15 minutes and then repeat one more time. This is best on a course which simulates the start of your next race. This is a great session to do with a competitive group.
Planned Time: 1:30
Off-Road: Race start practice. Warm-up well. Then, from a full stop with one foot on the ground, go all out for 1 minute. Pick a good line and practice fast clip into pedal. Without stopping, settle in at heart rate zone 4-5a or power level 4 for 10 minutes. Recover 15 minutes and then repeat one more time. This is best on a course which simulates the start of your next race. This is a great session to do with a competitive group.