Mountain Bike - Winter Base and Strength For Busy People

Average Weekly Training Hours 08:17
Training Load By Week
Average Weekly Training Hours 08:17
Training Load By Week

This is a great plan to get your fitness high by Mid winter. To be ready for the good weather and spring races. - It is important to include work on your speed and coordination as well as typical 'base' or 'endurance' training. This plan shows you how to balance high-intensity, low-intensity and off days to be fresh, fit, health and motivated when you get to spring training and races. - It gives you workouts that will keep you engaged on an indoor trainer or outdoors if weather permits. It also leaves lots of options for cross-training and provides guidance for strength training. - Volume ranges 6-12 hours per week with some options to shorten or extend. - Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule. Thank you for checking out my plans!

Sample Day 5
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 7
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 8
0:15:00
Mobility Wod / Session

Let me know if need help to overcome a recurring injury/pain or improve your movement posture through your day at work, play or for sleep. This is a large part of what Kinesiology is and what I do. Spend at least 15min on a trouble area today Google 'Mobility Wod' + area (ie. back, knee etc) Common Areas: 0) ANKLES - https://www.youtube.com/results?search_query=ankles+mobilitywod 1) IT Band http://www.youtube.com/watch?v=m6Fy5pvvm-U 2) Low Back http://www.youtube.com/watch?v=zT657soclws 3) Knee Pain http://www.youtube.com/watch?v=X0jgpcRXiUE 4) Glute / Hamstring Pain http://www.youtube.com/watch?v=5WQrUHNMNVw

Sample Day 9
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 9
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR - *You will ride at or just below Maf HR. => MafHR is 180-AGE, add 5bpm if over 20 years old and you have been training for more then 3 years. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. A few short activation sprints <10sec great. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Ride 3 x 10min LAPS (use lap button to average) - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 10
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 10
1:00:00
VO2 Hill Intervals (Hughes) 2 x 8 Min

USE 95+ RPM ON THESE
-2 x 8 min ON best sustainable effort for the day (ie. equal or better distance each rep)
-
on a hard hill - 5-8% Grade
-
- Take each a bit harder then one prior
-
- RECOVERY time equal to interval time (1:1) very easy
-

Peter Glassford
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Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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