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Author

Matty Graham

All plans by this Coach

Length

9 Weeks

Typical Week

1 Other, 3 Day Off, 4 MTB

Longest Workout

6:00 hrs

Plan Specs

cycling mountain biking intermediate

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:40

Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

Back to Plan Details

Sample Day 1

1:15:00
Hill intervals – 4x4 min

The aim of this session is to start the development of your strength endurance. This session can be performed on your MTB or road bike.

Perform a steady 10 – 15 min Zone 2 warm up. Then on a long moderate grade hill perform 4x4 min uphill seated intervals in a gear that is slightly bigger or ‘harder’ than is comfortable.

During the interval focus on a strong powerful pedal stroke working through the full 360 degrees, holding your core stable and insure your knees are tracking straight.

Between intervals if possible keep riding up the hill in an easy gear for 2 min for recovery. If your hill is not long enough to keep climbing turn and ride down to allow enough room to perform the next interval.

Following the intervals ride steady up to the prescribed time.

*If you have known knee issues or are under the age of 17 it is not recommended that you perform this session. Instead perform the intervals in a comfortable gear in the sitting and standing position.
**If your knees begin to hurt STOP the intervals immediately, warm down and seek advice from a physiotherapist.

Sample Day 2

1:15:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 3

1:15:00
Vertical challenge

Hit the hills today.

Over this time clock up as many vertical meters as possible.

Climb at a hard Zone 4-5 intensity in and out of your saddle as you need to.

You can ride this as repeats of the same hill or as a route over multiple hills over to you.

Just get out there and crush some hills.

Sample Day 5

2:30:00
Long MTB hill ride - Nut Dep

Long Zone 2-3 MTB ride taking in long sustained climbs of 10 – 20 min in length. 

During the climbs focus on staying seated and climbing at a steady efficient pace. 

Plan your ride to take in a mixture of gravel roads, single track including some rough 4wd tracks if possible. 

While this ride is on the shorter side for a long ride following the Nut Dep guidelines below is going to allow you to maximise the endurance effect of the ride with out having to spend large amounts of time in the saddle which increases the risk of injury and illness.

Nutrient deprivation (NUT DEP)
*The purpose of these sessions is to place an increased strain on your body to produce its own energy while training, rather than just getting its energy from food and drink as you go. By doing this your body adapts to become better and more efficient at producing its own energy for longer.

*Refrain from eating and minimise your fluid intake throughout this session. You will find you will become ‘flat’ after about 90 min but from this point is where the biggest gains can potentially be made. Always carry some gels and fluids with you to get you home if you ‘hit the wall’ completely.

*When you start to hit the wall fuel up and push through to the end of your session. 

** It is critical that following these sessions you consume adequate nutrition and fluids within 30 min, a recovery shake is ideal for this.

***This is an advanced training method an should not be attempted by those athletes unaccustomed to long rides or those with conditions the impair blood glucose regulation


****To find out more on this type of training check out this article I wrote for the NZ tri and multisport magazine at the following link: http://exponentialperformancecoaching.com/assets/PDFs/Science-of-Endurance-articles/MG-training.pdf

Sample Day 6

1:30:00
Fatigued ride

Today get out and clock up some ks on tired legs.

You will likely be slow and your legs will feel heavy but just keep chipping away to build your endurance.

Sample Day 8

1:30:00
Hill intervals – 5x4 min

The aim of this session is to start the development of your strength endurance. This session can be performed on your MTB or road bike.

Perform a steady 10 – 15 min Zone 2 warm up. Then on a long moderate grade hill perform 5x4 min uphill seated intervals in a gear that is slightly bigger or ‘harder’ than is comfortable.

During the interval focus on a strong powerful pedal stroke working through the full 360 degrees, holding your core stable and insure your knees are tracking straight.

Between intervals if possible keep riding up the hill in an easy gear for 2 min for recovery. If your hill is not long enough to keep climbing turn and ride down to allow enough room to perform the next interval.

Following the intervals ride steady up to the prescribed time.

*If you have known knee issues or are under the age of 17 it is not recommended that you perform this session. Instead perform the intervals in a comfortable gear in the sitting and standing position.
**If your knees begin to hurt STOP the intervals immediately, warm down and seek advice from a physiotherapist.

Sample Day 9

1:30:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

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