Winter Mountain Bike Fitness Maintenance Training Plan
12 weeks - $99.00
Total Hours: 96
Total Hours: 96
This training plan is designed for racers in their off season and non-racers who are strong riders with a goal to maintain their hard earned summer bike fitness through the winter. When the snow melts and the trails clear in the Spring do you want to hop on and be right where you left off in the Fall fitnesswise? Yes? This is your plan.
This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable.
This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used.
Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions.
The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance.
Maximize your physiology with smart training.
Being bike fit in Spring = fun times on the trails.
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 Winter Fitness Maintenance Training Plan. Please take a minute to register on the forum found at www.lwcoaching.com. Here you can get training plan and racing questions answered.
Workout #2
20 min trainer test
Planned Time: 1:0
Heart rate zone test. This is to set heart rate training zones for those athletes following the training plan using a heart rate monitor. A heart rate monitor is not required to follow the plan. It is a nice extra touch. If you are not using heart rate you can follow along with this test as your workout for the day. Testing Instructions: Warm up riding the trainer for 15 minutes prior to the test by starting easy and gradually increasing the pace until you are sweating. Then time trial (ride as hard as you can) for 20 minutes. Use any gear and cadence you like. Pace yourself during the 20 minutes evenly with a maximal effort. Record average heart rate during the 20 minutes. Finish ride time with an easy cool down spin. Your average heart rate from the 20 minute test predicts your Lactate Threshold Heart Rate (LTHR). Heart rate zones are set as a percentage of your LTHR (or 20 min average heart rate). Recovery Zone 1 = 65 - 81%. Aerobic Zone 2 = 82 - 88%. Tempo Zone 3 = 89 - 93%. Sub Threshold Zone 4 = 94 - 100%. Supra Threshold Zone 5a = 101 - 102%. Aerobic Capacity Zone 5b = 103 - 105%. Anaerobic Capacity Zone 5c 106+%. Use these heart rate zones to control your pace during training rides.
Planned Time: 0:0
Welcome to the LW Coaching Winter Fitness Maintenance Training Plan. Please take a minute to register on the forum found at www.lwcoaching.com. Here you can get training plan and racing questions answered.
Workout #2
20 min trainer test
Planned Time: 1:0
Heart rate zone test. This is to set heart rate training zones for those athletes following the training plan using a heart rate monitor. A heart rate monitor is not required to follow the plan. It is a nice extra touch. If you are not using heart rate you can follow along with this test as your workout for the day. Testing Instructions: Warm up riding the trainer for 15 minutes prior to the test by starting easy and gradually increasing the pace until you are sweating. Then time trial (ride as hard as you can) for 20 minutes. Use any gear and cadence you like. Pace yourself during the 20 minutes evenly with a maximal effort. Record average heart rate during the 20 minutes. Finish ride time with an easy cool down spin. Your average heart rate from the 20 minute test predicts your Lactate Threshold Heart Rate (LTHR). Heart rate zones are set as a percentage of your LTHR (or 20 min average heart rate). Recovery Zone 1 = 65 - 81%. Aerobic Zone 2 = 82 - 88%. Tempo Zone 3 = 89 - 93%. Sub Threshold Zone 4 = 94 - 100%. Supra Threshold Zone 5a = 101 - 102%. Aerobic Capacity Zone 5b = 103 - 105%. Anaerobic Capacity Zone 5c 106+%. Use these heart rate zones to control your pace during training rides.
Day #2
Functional Yoga, Pilates or Core
Planned Time: 1:0
The goal for today is body work. Go to a Yoga class, Pilates class, Core class or follow your own program combining stretching, stability work and functional strengthening. For some exercise suggestions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210. If you have any current injuries this is the day to focus on physical therapy, rehab and prehab exercises.
Planned Time: 1:0
The goal for today is body work. Go to a Yoga class, Pilates class, Core class or follow your own program combining stretching, stability work and functional strengthening. For some exercise suggestions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210. If you have any current injuries this is the day to focus on physical therapy, rehab and prehab exercises.
Day #3
G3
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 10 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.
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 10 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.
Day #4
Functional Yoga, Pilates or Core
Planned Time: 1:0
The goal for today is body work. Go to a Yoga class, Pilates class, Core class or follow your own program combining stretching, stability work and functional strengthening. For some exercise suggestions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210. If you have any current injuries this is the day to focus on physical therapy, rehab and prehab exercises.
Planned Time: 1:0
The goal for today is body work. Go to a Yoga class, Pilates class, Core class or follow your own program combining stretching, stability work and functional strengthening. For some exercise suggestions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/?p=210. If you have any current injuries this is the day to focus on physical therapy, rehab and prehab exercises.
Day #5
Big gear climbs
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 6 X 5 minutes at 50-60 rpm in heart rate zones 2-3 or a moderate effort level. Spin easy in heart rate zone 1 at any comfortable cadence for 2 minutes between each interval. Cadence is more important during the intervals today than heart rate, so if your heart stays low, that is ok. This is a workout targeted at making your leg muscles stronger, not at stimulating cardiovascular adaptations. Finish the ride time at an easy pace and any comfortable cadence.
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 6 X 5 minutes at 50-60 rpm in heart rate zones 2-3 or a moderate effort level. Spin easy in heart rate zone 1 at any comfortable cadence for 2 minutes between each interval. Cadence is more important during the intervals today than heart rate, so if your heart stays low, that is ok. This is a workout targeted at making your leg muscles stronger, not at stimulating cardiovascular adaptations. Finish the ride time at an easy pace and any comfortable cadence.
Day #6
Optional mode(s)
Planned Time: 2:0
Today is the day to get outside and see some sunshine hopefully. Choose your favorite mode of aerobic activity. This can be mountain biking, road riding, skiing, snowshoeing, hiking, rowing etc You can combine 2 or more modes into one workout. The pace should be easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic efforts. You can add an extra hour onto the workout duration today if you have lots of spare energy. If you are tired today cut the workout short by an hour.
Planned Time: 2:0
Today is the day to get outside and see some sunshine hopefully. Choose your favorite mode of aerobic activity. This can be mountain biking, road riding, skiing, snowshoeing, hiking, rowing etc You can combine 2 or more modes into one workout. The pace should be easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic efforts. You can add an extra hour onto the workout duration today if you have lots of spare energy. If you are tired today cut the workout short by an hour.
Day #7
Optional mode(s)
Planned Time: 2:0
Take the day off today if that is your normal routine. If not then do the following: Today is another day to get outside and see some sunshine hopefully. Choose your favorite mode of aerobic activity. This can be mountain biking, road riding, skiing, snowshoeing, hiking, rowing etc. If you can't get outside, find an indoor activity that is fun and that makes you sweat for an hour or so. You can combine 2 or more modes into one workout. If you are stuck indoors you can ride the trainer for an hour then do a different indoor activity for an hour to make up the time. The effort should be easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic efforts. You can add an extra hour onto the workout duration today if you have lots of spare energy. If you are tired today cut the workout short by an hour.
Planned Time: 2:0
Take the day off today if that is your normal routine. If not then do the following: Today is another day to get outside and see some sunshine hopefully. Choose your favorite mode of aerobic activity. This can be mountain biking, road riding, skiing, snowshoeing, hiking, rowing etc. If you can't get outside, find an indoor activity that is fun and that makes you sweat for an hour or so. You can combine 2 or more modes into one workout. If you are stuck indoors you can ride the trainer for an hour then do a different indoor activity for an hour to make up the time. The effort should be easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic efforts. You can add an extra hour onto the workout duration today if you have lots of spare energy. If you are tired today cut the workout short by an hour.
Day #8
G3
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 10 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.
Planned Time: 1:0
Warm up riding for 10 minutes by starting easy and gradually increasing the pace until you are sweating. Then do 10 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.