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

Average Weekly Training Hours 06:31
Training Load By Week
Average Weekly Training Hours 06:31
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 : "Optimized for the rider who needs a no-frills, structured, effective fitness that combines actual mountain bike riding progression on-trail... with the efficacy, safety, and data-driven approach of a high-tech indoor cycling training studio. Particularly suited for time-poor athletes who appreciate the convenience and accessibility of a premier downtown cycling-specific training facility - Athlete Lab Singapore." Plan fees: One-off payment of USD$125.00* 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 - Incorporation of indoor interval workouts at Athlete Lab Singapore - Mountain bike-friendly approach (road bike / cycling on public roads not needed) - Metrics upload compatibility with Garmin Connect, Strava, PerfPro (via Athlete Lab) * membership/package fees for Athlete Lab not included. Please inquire with RAW Epics for advice on a suitable plan that best suits your needs.

Sample Day 1
1:00:00
AM Ride: AL indoor session (endurance)

Sample Day 1
0:15:00
PM: 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
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
Ride: AL indoor session (sprints)

Sample Day 5
1:00:00
FTP Test

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.

Sample Day 7
1:00:00
Option: AM Ride 1.0hrs easy recovery

Easy pace and holding high cadence all the way

Can be on road or park connector - using road or MTB - stick to flat route

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.