4-Day Mountain Bike Stage Race - Personal Record Plan
12 weeks - $115.00
Total Hours: 183
Total Hours: 183
This training plan is designed for a 4-day stage race consisting of four long hard and hilly days such as La Ruta or The American Classic.
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 4 days in a row. You are peaking for this 4 Day Stage race.
This is a tough plan to ready you for a tough 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:
Day #1
Welcome
Planned Time: 0:0
Welcome to the LW Coaching 4-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 #2
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.
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.
Planned Time: 0:0
Welcome to the LW Coaching 4-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 #2
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.
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.
Day #2
Power and HR performance 20 min TT test
Planned Time: 2:0
Heart rate zone, power level and performance field test. This test is to set a performance benchmark to track throughout the season and also to set heart rate training zones and power training levels. 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 heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones and Power Training Levels using the calculator found here http://lwcoaching.com/trainingplans/levelCalcs Prior to conducting this test review the Testing Guidelines doc found here: http://lwcoaching.com/?p=138 http://lwcoaching.com/?p=138
Planned Time: 2:0
Heart rate zone, power level and performance field test. This test is to set a performance benchmark to track throughout the season and also to set heart rate training zones and power training levels. 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 heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones and Power Training Levels using the calculator found here http://lwcoaching.com/trainingplans/levelCalcs Prior to conducting this test review the Testing Guidelines doc found here: http://lwcoaching.com/?p=138 http://lwcoaching.com/?p=138
Day #3
Combo pedaling skills - 70 minutes.
Planned Time: 1:0
Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 and below. Finish ride time at a super easy cool down pace with heart rate zone 1 and Power in L1.
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 for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 1:0
Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 and below. Finish ride time at a super easy cool down pace with heart rate zone 1 and Power in L1.
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 for Mountain Bikers: http://lwcoaching.com/?p=210
Day #4
G3
Planned Time: 2:0
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 #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.
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: 2:0
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 #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.
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.