4h mountainbikemarathon - 12 week finisher plan
12 weeks - $35.99
Total Miles: 798
Total Hours: 98
Total Miles: 798
Total Hours: 98
This plan is """"made in Belgium"""", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Planned Time: 1:00:00
WU: spin your legs warm at an easy pace during 10 minutes. Heart rate in zone 1 MS: 4 intervals of 8 minutes heart rate in zone 2 with 2 minutes recovery intervals in zone 1 CD: 10 minutes of easy spinning at 100 reps/min Keep it safe: wear always your helmet !
Workout #2 : Day Off
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #3 : MTB
Planned Time: 1:30:00
Basic endurance session. Ride on easy rolling asphalt roads or trails. Keep your heart rate in zone 1 and the lower part of zone 2. Watch your bike computer regularly and focus on a high cadence: plus 95 rev/min on asphalt roads, plus 85 rev/min on offroad trails.
Workout #4 : Strength
Planned Time: 1:15:00
BT: 10 min warm up on rowing machine. Start in heart rate zone 1 and increase your heart rate progressively to zone 2. 2 sets of 15 reps at 25RM of following exercises: 1) leg press 2) vertical row 3) leg curl 4) lat pul down 5) leg extension 6) rhomboidei 15 min of core stability exercises using a swiss ball 10 min of easy cycling on a spinning bike or indoor trainer 5 min of easy stretching
Workout #5 : Day Off
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #6 : Bike
Planned Time: 0:45:00
Isolated Leg Training on trainer. After 10 min warm-up at heart rate zone 1, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. After your ILT set, lower your heart rate to zone 1 and spin for 15-20 minutes to cool down.
Workout #7 : MTB
Planned Time: 2:00:00
Basic endurance session. Ride on easy rolling asphalt roads or trails. Keep your heart rate in zone 1 and the lower part of zone 2. Watch your bike computer regularly and focus on a high cadence: plus 95 rev/min on asphalt roads, plus 85 rev/min on offroad trails.
Workout #8 : Day Off
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #9 : Bike
Planned Time: 1:15:00
BT: WU: spin your legs warm at an easy pace during 10 minutes. Heart rate in zone 1 MS: 5 intervals of 8 minutes heart rate in zone 2 with 2 minutes recovery intervals in zone 1 CD: 15 minutes of easy spinning at 100 reps/min Keep it safe: wear always your helmet when training outdoor !