Expert Cross Country Mountain Bike Time-Crunched Build, Peak and Race Plan
12 weeks - $99.99
Total Hours: 110
Total Hours: 110
This is the second edition of the Time Crunched Build plan. The prime change to the plan over the previous edition is the addition of training by power option. Each workout now has both power and heart rate training guidelines. Athletes can follow along with a heart rate monitor only or take advantage of a power meter on some or all of their rides.
Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurriculars/interests) preventing you from putting in the massive hours usually required in most training plans? This training plan maximizes the time a busy person *does* have. You know, kinda like - train smarter, not harder.
This is not the quick & easy way to suddenly be an expert mtn biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
This plan is designed to follow on after the Time Crunched Expert Base Training Plan. This plan will take you up to a peak fitness level and push you to breakthrough performances during your race season.
Most weekday workouts have tip to help you work the sessions into your busy life and advice on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
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 LW Coaching XC mtb Time Crunched 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
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 If you are time crunched today you can split this up into 2-3 ten minute sessions and fit them into your schedule wherever possible.
Planned Time: 0:0
Welcome to the LW Coaching XC mtb Time Crunched 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
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 If you are time crunched today you can split this up into 2-3 ten minute sessions and fit them into your schedule wherever possible.
Day #2
Descending hill intervals
Planned Time: 1:15
On the road today. Warm up well. Then complete these intervals up a moderately steep hill: Ride as fast as you can and give a max effort to each interval. 3 X 3 min max effort with 3 min easy spin recoveries, 3 X 2 min max effort with 2 min easy spin recoveries, 3 X 1 min max effort with 2 min easy spin recoveries. Give each interval your maximum effort. Don't save it for the next interval. End session with easy pace 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 more quality sessions this week. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 document today and use every recovery method available to you.
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: 1:15
On the road today. Warm up well. Then complete these intervals up a moderately steep hill: Ride as fast as you can and give a max effort to each interval. 3 X 3 min max effort with 3 min easy spin recoveries, 3 X 2 min max effort with 2 min easy spin recoveries, 3 X 1 min max effort with 2 min easy spin recoveries. Give each interval your maximum effort. Don't save it for the next interval. End session with easy pace 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 more quality sessions this week. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 document today and use every recovery method available to you.
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
In season strength routine for mountain bikers - 60 minutes.
Planned Time: 0:20
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.
Workout #2
Spin ups
Planned Time: 0:45
This is an extra bonus points workout. You may only do this workout if you have a fridge full of healthy groceries, can sleep 8+ hours tonight and have given time and attention to all of your loved ones. If you have the time and energy warm up for 15 minutes spinning easily and then do 5 X 30” (3’+ recoveries) spin-ups to max cadence of 110 rpm in smallest gear available. On trainer, gym bike or mountain bike is fine. Relax every muscle which is not contributing to pedaling during the spin-ups. Experiment with muscle groups and see just how relaxed you can be while at 110 rpm. The goal of this workout is to fire your neuromuscular pathways quickly but not to cause any muscular fatigue or cardiovascular work. When doing this session correctly power and heart rate stay low.
Planned Time: 0:20
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.
Workout #2
Spin ups
Planned Time: 0:45
This is an extra bonus points workout. You may only do this workout if you have a fridge full of healthy groceries, can sleep 8+ hours tonight and have given time and attention to all of your loved ones. If you have the time and energy warm up for 15 minutes spinning easily and then do 5 X 30” (3’+ recoveries) spin-ups to max cadence of 110 rpm in smallest gear available. On trainer, gym bike or mountain bike is fine. Relax every muscle which is not contributing to pedaling during the spin-ups. Experiment with muscle groups and see just how relaxed you can be while at 110 rpm. The goal of this workout is to fire your neuromuscular pathways quickly but not to cause any muscular fatigue or cardiovascular work. When doing this session correctly power and heart rate stay low.
Day #4
MTB starts
Planned Time: 1:0
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 power level 4 or heart rate zone 4 for 10 minutes. 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. If you do not have time for this workout today then miss it out. ie do not make it up another day. Move on with the schedule as is. You will be generating heart rate zone and power training levels (if you have power available) on Saturday with a field test. Today review this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 to check in you are training at the correct intensity.
Workout #2
Foam roller and stretch
Planned Time: 0:5
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 1:0
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 power level 4 or heart rate zone 4 for 10 minutes. 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. If you do not have time for this workout today then miss it out. ie do not make it up another day. Move on with the schedule as is. You will be generating heart rate zone and power training levels (if you have power available) on Saturday with a field test. Today review this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132 to check in you are training at the correct intensity.
Workout #2
Foam roller and stretch
Planned Time: 0:5
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Day #5
Casual Friday commute
Planned Time: 1:30
Spin with an easy effort at the high end of your comfortable range in the small chain ring in heart rate zones 1-2 or power level 1-2. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Casual Friday Option You can split this ride up into an a.m and p.m. session today if you like and commute to work on your bike. It is ok if it takes you longer than scheduled. The important part is to keep it in heart rate zone 1-2 or power level 1-2 and no higher. If you don't have time to bike commute or ride today, do the most time efficient exercise available to you for 30 minutes at a happy feel good cruise along aerobic pace.
Planned Time: 1:30
Spin with an easy effort at the high end of your comfortable range in the small chain ring in heart rate zones 1-2 or power level 1-2. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Casual Friday Option You can split this ride up into an a.m and p.m. session today if you like and commute to work on your bike. It is ok if it takes you longer than scheduled. The important part is to keep it in heart rate zone 1-2 or power level 1-2 and no higher. If you don't have time to bike commute or ride today, do the most time efficient exercise available to you for 30 minutes at a happy feel good cruise along aerobic pace.