8 Week E2E Plan

Average Weekly Training Hours 04:50
Training Load By Week
Average Weekly Training Hours 04:50
Training Load By Week

This simple to follow training plan from Manx mountain bike coach Adam Henderson is ideal to show you how to have fun on your bike whilst preparing for the infamous Isle Of Man END 2 END Challenge. An 8 week plan is ideal for anyone riding this famous sportive! Highlights of the plan are: ??Structured training sessions based on your current fitness. ?? Session goals for every workout to keep you on track. ??Skills advice to improve your technique. ??Key bike setup and equipment essentials. ??Advice on how to create your event nutrition plan. ??Offers to attend group skills coaching sessions. Each week the hours of riding per week gradually rise to develop the endurance required to complete this challenging event!

Sample Day 3
1:30:00
Endurance Trail Ride

As a mountain biker your aerobic endurance is important. You can ride your favourite trails for longer, and if you’re a racer you can ride faster and recover more quickly. Get out there and make your rides count. Even shorter sprint disciplines like Downhill rely on aerobic endurance for riders to remain calm and think straight deep into their run. You’ll also find that with a bigger aerobic engine, your recovery between harder efforts like climbs will shorten and you’ll feel better, fresher and lively on the trail. During Session focus on Technical Climbing.

Sample Day 6
3:00:00
Cross Country Ride

In the time you have available, your goal is to include at least two long (15-20 minute climbs). RECORD the distance traveled and the time taken to complete your loop. Ideally, aim for close to your target time to complete the E2E course. This helps acclimatise your body to being able to fuel itself using the aerobic energy system.

Sample Day 9
2:00:00
Mid Week Long Ride

Set a route to ride that will last approximately two hours. Include at least one 20 minute climb, if possible. Ride in HRZ 2 for the majority of your ride focusing on maintaining your pace throughout the whole ride.
Whilst riding, aim to link corners together using the smoothest line possible to carry momentum.

Ride in a group if you feel it'll help motivate you to ride!

Sample Day 14
3:00:00
Cross Country Ride

In the time you have available, your goal is to include at least two long (15-20 minute climbs). RECORD the distance traveled and the time taken to complete your loop. Ideally, aim for close to your target time to complete the E2E course. This helps acclimatise your body to being able to fuel itself using the aerobic energy system.

Sample Day 16
1:45:00
No Pedalling Downhill Runs

Where to practice: A gradual downhill trail which is possible to ride without pedalling.
What to do: Look for undulations and rollers on the trail to pump by using dynamic movement in a balanced body position. Brake nice and early for turns and aim to have good exit speed.Remember to look ahead to maximise your vision.
How it should feel: It should feel like you have lots of control and time to move on the trail. It should also feel like you are flowing between turns and carrying good speed. Remember that even though you aren't pedalling you will still have to brake! If you are braking in turns you are coming in too fast!

Sample Day 18
2:00:00
Mid Week Long Ride

Set a route to ride that will last approximately two hours. Include at least one 20 minute climb, if possible. Ride in HRZ 2 for the majority of your ride focusing on maintaining your pace throughout the whole ride.
Whilst riding, aim to link corners together using the smoothest line possible to carry momentum.

Sample Day 20
1:30:00
Up and Over The Top

4 intervals with 5 min rest between efforts focusing on Body Position.
This 5 minute hill climb interval has a sting in the tail with a 30 second sprint over the top. Beginning with a solid aerobic effort you will push through your lactate threshold and into your anaerobic system. Finish each climb with a flat out sprint that will get you riding fast over the top of hills and making the most of transitions into the descents and singletrack.

Adam Henderson - British Cycling L3 MTB Coach
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Pedal To Progression

"Specialising in offering coaching services for Off-Road disciplines including mountain biking: XCO - Marathon XCM - MTB Enduro Downhill and BMX

Adam tailors every training programme to you whether training with power or heart rate. A specialist in offering event specific technical, tactical and data analysis.

As a qualified British Cycling Level 3 Mountain Bike Coach I will give you the optimum training programme for your event!

Contact us to explore your options!
www.pedaltoprogression.com