Crank the Shield - MTB Stage Race Preparation
13 weeks - $0.00
Total Hours: 115
Total Hours: 115
Targeted at Athletes with 6-15hrs to train each week. Uses a mix of Cycling and Strength/running to ready participants for MTB stage races. Goals of program are to build total body strength/endurance and to develop ability to ride steady for >3hrs.
Bike workouts focus on extending Tempo / muscular endurance capacity. By improving ability to ride at above above stage race pace ... making 3+ hrs at high endurance pace very doable, without excessive weekly training hours.
Supplement with Blog at www.cranktheshield.com and www.steveneal.ca
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
Custom
Day 1 of 2009 Crank the Shield Training Plan ! Congrats on Getting your Trainingpeaks.com account setup and thanks for your interest in Steve Neal Performance Devleopemt. Today let's take the day to look over the schedule, get aquainted with Training Peaks AND to post a 'Hello' Message to the Crank the Shield Training Blog or (www.cranktheshield.com) ... let us know how you found the setup of your account and perhaps ask some initial questions before we get into the think of things !!! Happy Training ! Steve and Peter.
Day 1 of 2009 Crank the Shield Training Plan ! Congrats on Getting your Trainingpeaks.com account setup and thanks for your interest in Steve Neal Performance Devleopemt. Today let's take the day to look over the schedule, get aquainted with Training Peaks AND to post a 'Hello' Message to the Crank the Shield Training Blog or (www.cranktheshield.com) ... let us know how you found the setup of your account and perhaps ask some initial questions before we get into the think of things !!! Happy Training ! Steve and Peter.
Day #2
Custom
Planned Time: 1:0
WU: 15-30min building hr to 65-75%mhr Main WO: 4x45sec max efforts, each should be slightly harder and should be done seated - 5min recovery between efforts @ 70% * the focus today is not to ride hard during endurance but only during the few max efforts above ... goal is to keep things moving and be ready for tommorow.
Planned Time: 1:0
WU: 15-30min building hr to 65-75%mhr Main WO: 4x45sec max efforts, each should be slightly harder and should be done seated - 5min recovery between efforts @ 70% * the focus today is not to ride hard during endurance but only during the few max efforts above ... goal is to keep things moving and be ready for tommorow.
Day #3
cp 20 test + 2-4x4min at CP20 watts - need about 1:15
Planned Time: 1:0
Test Day WU: 15-30min include 5x 30-45sec max 'Race' Efforts aiming to match or slightly exceed your goal pace for test (get slightly harder with each one) - 3-5min easy endurance high cadence b./w (don't tire yourself out !) Main WO: FIELD TEST - TO BE DONE ON MTB / Prefer same route each time we do this for comparison - Complete a 10km Time Trial - Record Time / Max HR / Avg HR / Conditions - Effort should be steady and maximal for duration. PLEASE POST TO COMMENTS ON TRAINING BLOG ... KEEP THE COMMUNITY ALIVE AND MOTIVATE OTHERS TO GET OUT THERE ! Cool Down - Finish Time under 75% be sure to have some fun.
Planned Time: 1:0
Test Day WU: 15-30min include 5x 30-45sec max 'Race' Efforts aiming to match or slightly exceed your goal pace for test (get slightly harder with each one) - 3-5min easy endurance high cadence b./w (don't tire yourself out !) Main WO: FIELD TEST - TO BE DONE ON MTB / Prefer same route each time we do this for comparison - Complete a 10km Time Trial - Record Time / Max HR / Avg HR / Conditions - Effort should be steady and maximal for duration. PLEASE POST TO COMMENTS ON TRAINING BLOG ... KEEP THE COMMUNITY ALIVE AND MOTIVATE OTHERS TO GET OUT THERE ! Cool Down - Finish Time under 75% be sure to have some fun.
Day #4
up to 80% endurance
Planned Time: 1:30
60-90 min endurance ride - should be steady and 85+ RPM - HR 65-80% MHR / RPE 6-7 / 10
Planned Time: 1:30
60-90 min endurance ride - should be steady and 85+ RPM - HR 65-80% MHR / RPE 6-7 / 10
Day #5
Planned Time: 0:45
Do the workout one of our workouts of the week from www.steveneal.ca , be cautious with your ability and ... if feeling like you need a rest look back in our archives and try one of our cadence based workouts and perform with easy effort (ie. 45min w/ 6 x 2min @ 110-120RPM / 3min recoveries)
Day #6
set as 4x10min tempo w/ Fast Pedal in WU 1hr05
Planned Time: 1:30
WU : 15-30min as fitness / time permits below 75%, - include 5x1min High Cadence (>110RPM) Main WO: Tempo intervals. - Gravel or road - flat/rolling - complete 3x10min Tempo @ 80-83% (careful on uphills, focus on downhills) - cadence mostly 75-85RPM - Recover 1 - 2 min between as needed. CD: 5-15min getting below 120bpm as needed
Planned Time: 1:30
WU : 15-30min as fitness / time permits below 75%, - include 5x1min High Cadence (>110RPM) Main WO: Tempo intervals. - Gravel or road - flat/rolling - complete 3x10min Tempo @ 80-83% (careful on uphills, focus on downhills) - cadence mostly 75-85RPM - Recover 1 - 2 min between as needed. CD: 5-15min getting below 120bpm as needed
Day #7
65-75% steady ride, cadence goal
Planned Time: 1:30
1.5-2.5hrs steady endurance as Fitness / time permits. - 65-75% MHR / 6-8 RPE - Can be partially offroad but try to include some time at beggining and end riding steady at 90-95RPM FINISH LINE CHALLENGE - Complete 30 Burpees For Time Post Time and Where you did the burpees to Training Blog Comments -
Planned Time: 1:30
1.5-2.5hrs steady endurance as Fitness / time permits. - 65-75% MHR / 6-8 RPE - Can be partially offroad but try to include some time at beggining and end riding steady at 90-95RPM FINISH LINE CHALLENGE - Complete 30 Burpees For Time Post Time and Where you did the burpees to Training Blog Comments -
Day #8
Custom
Enjoy a day to recover. Feel free to do a very easy spin, stretch, go for a walk ... Anything to keep you moving. Remember to focus on recovery today in terms of sleep and nutrition. Another great idea is to get your equiptment ready for the upcoming week!
Workout #2
Custom
Planned Time: 1:30
Warmup 10-20min building to 75-80% MHR Main WO - 2 sets of 5-7x1.5min as fast as you can BUT make all intervals equal - cadence 85-95RPM - Recovery 3 min b/w reps / 10min b/w sets CD Finish time low Endurance
Enjoy a day to recover. Feel free to do a very easy spin, stretch, go for a walk ... Anything to keep you moving. Remember to focus on recovery today in terms of sleep and nutrition. Another great idea is to get your equiptment ready for the upcoming week!
Workout #2
Custom
Planned Time: 1:30
Warmup 10-20min building to 75-80% MHR Main WO - 2 sets of 5-7x1.5min as fast as you can BUT make all intervals equal - cadence 85-95RPM - Recovery 3 min b/w reps / 10min b/w sets CD Finish time low Endurance