1-Day Enduro (SOE-specific) : 6-week Training Plan (Basic)

Average Weekly Training Hours 06:38
Training Load By Week
Average Weekly Training Hours 06:38
Training Load By Week

Program type : Specific training plan for Singapore Open Enduro 2017. Program author : Wilson Low (RAW Epics lead MTB guide & MTB instructor) Description : "Perfect for the rider who needs a no-frills, structured, effective fitness build-up by challenging themselves with a variety of workouts on the trails and on the mountain bike. Lacking a road bike, access to a stationary trainer, or a gym... these are no longer excuses!" Plan fees: One-off payment of USD$100.00 Includes: - 6-week tailored mountain bike-specific regime - Feedback & guidance from certified, experienced MTB coach - 2x FTP tests (indoor cycling studio) - Home-based strength conditioning workouts - Outdoor interval workouts on mountain bike - Mountain bike-friendly approach (road bike / cycling on roads not needed) - Metrics upload compatibility with Garmin Connect & Strava

Sample Day 1
0:15:00
AM: Conditioning 1.0 (basic)

5mins dynamic stretching 2 sets of: - 1.0min front plank - 1.0min back plank - 30sec side plank L - 30sec side plank R 3 sets of: - 16 mountain climbers - 10 walking lunges - 10 push-ups - 16 crunches OR flutterkicks 5mins stretching to finish

Sample Day 2
1:05:00
MTB Intervals 1.0

WU: 15mins on easy trails, at easy pace
Main: 2 sets of
{5x(20sec sprint PRE10 / 40sec recovery)
5mins easy pace riding
5x(45sec standing hill climb PRE9 / 90sec recovery)
5mins easy riding}
CD: 10mins of easy trails at easy pace to finish

Sample Day 3
0:15:00
AM: Conditioning 1.0 (basic)

5mins dynamic stretching 2 sets of: - 1.0min front plank - 1.0min back plank - 30sec side plank L - 30sec side plank R 3 sets of: - 16 mountain climbers - 10 walking lunges - 10 push-ups - 16 crunches OR flutterkicks 5mins stretching to finish

Sample Day 3
1:00:00
12.43mi
MTB endurance w/ short TT effort

50-60min workout, choose flat section (Green Corridor) WU: 30mins building from PRE2 to PRE5 Main: 10mins of solid effort @ PRE8+. choose uninterrupted stretch and be prepared to do out and back section in a less crowded section, in case of other trail users on Green Corridor CD: Maintain a PRE5 all the way back home.

Sample Day 5
1:00:00
FTP Test

Sample Day 5
0:15:00
AM: Conditioning 1.0 (basic)

5mins dynamic stretching 2 sets of: - 1.0min front plank - 1.0min back plank - 30sec side plank L - 30sec side plank R 3 sets of: - 16 mountain climbers - 10 walking lunges - 10 push-ups - 16 crunches OR flutterkicks 5mins stretching to finish

Sample Day 6
2:00:00
MTB Short Endurance ride (group)

Ride a variety of trails from non-tech to demanding black and double-black descents. Some sessioning is possible when riding with friends.

Wilson Low
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RAW Epics

This is the Performance aspect of RAW Epics. Customized training plans and coaching for mountain biking, road cycling, adventure racing, and triathlon.

Programs cover all ability ranges and can be catered for individuals, teams, or groups.