Lutsen 99er -16 Weeks

Average Weekly Training Hours 10:11
Training Load By Week
Average Weekly Training Hours 10:11
Training Load By Week

This 16 Week training plan will prepare an intermediate to advanced level cyclist for the Lutsen 99er Mountain Bike Race. The plan is geared towards an all-around rider seeking to improve Functional Threshold Power, time to exhaustion, and overall performance through consistent training with planned periodization. All structured workouts may be done on the mountain bike, road bike, or indoor trainer, however, riding the bike you will be racing is always preferable. If no access to a Power meter, the intensities may be changed to heart rate based or even perceived exertion.

Sample Day 1
0:25:00
Core circuit- Postural alignment

Dynamic stretches

Walking lunges. twist across leading leg, tall chest x20
Airplanes- walking Single leg RDL's
cat/cow x 20 breaths
From quadriped- opposite arm / leg reaches to front and back of the room

Circuit 1 (3 times) All superman exercises are with head facing the floor and no strain on neck.

1.Superman (prone position) opposite arm and leg (10-15 each side)
2. Superman (prone position) both arms (15 reps)
3. Superman (prone position) both legs (15 reps)
4. FULL superman- All limbs and chest off the ground (10-15 reps)

Circuit 2 (2-3 times)
1. Good mornings- Thoracic spine must be fully extended (flat back) body weight or lightweight 15-20 reps
2. bent over dumbell row- bent knees, small motion in hips is ok. Keep thoracic spine extended- never let shoulder round 15 reps
3. Low plank- 1 minute plus

Optional circuit:

1. Overhead squat- holding light bar, weight in heels. x 30
3. kneeling donkey kicks- dumbell behind knee 15 each side

Sample Day 2
1:28:00
95.9TSS
Endurance 3 x 15 SSI

Perform 3 - 15 minute steady state intervals, with 5 minute Active Recovery intervals between each set

Sample Day 3
1:02:00
59.2TSS
2 x 12 Aerobic/Tempo Criss-cross

Sample Day 4
1:20:00
70TSS
Technical skills

Warm- up to above threshold over the course of 15 minutes. Actively recover for 10 minutes. The purpose of this ride is to fine tune your agility and handling skills on the bike, Some dynamic stretches (~10-15 minutes) prior to this ride may be very helpful.  On Technical mountain bike terrain, you should be challenging your technical ability while you ride. This will require an increased mental awareness and preparedness. Be assertive but not haphazard and keep your focus. Ride at lower to moderate intensities (65-80% LTHR) for the duration of the ride.

Sample Day 5
0:25:00
Core circuit- Postural alignment

Dynamic stretches

Walking lunges. twist across leading leg, tall chest x20
Airplanes- walking Single leg RDL's
cat/cow x 20 breaths
From quadriped- opposite arm / leg reaches to front and back of the room

Circuit 1 (3 times) All superman exercises are with head facing the floor and no strain on neck.

1.Superman (prone position) opposite arm and leg (10-15 each side)
2. Superman (prone position) both arms (15 reps)
3. Superman (prone position) both legs (15 reps)
4. FULL superman- All limbs and chest off the ground (10-15 reps)

Circuit 2 (2-3 times)
1. Good mornings- Thoracic spine must be fully extended (flat back) body weight or lightweight 15-20 reps
2. bent over dumbell row- bent knees, small motion in hips is ok. Keep thoracic spine extended- never let shoulder round 15 reps
3. Low plank- 1 minute plus

Optional circuit:

1. Overhead squat- holding light bar, weight in heels. x 30
3. kneeling donkey kicks- dumbell behind knee 15 each side

Sample Day 6
2:45:00
175TSS
Endurance Builder

Warm-up: gradually up and over threshold HR or power 10 min easy 5 minutes tempo 3 minutes threshold 5 minutes recovery Endurance workouts are designed to develop your aerobic capacity. For this endurance ride you should be shooting to maintain a minimum of 75%FTP, or 80-85% LTHR. It is perfectly acceptable to put in harder efforts but this is not a hammering ride. Rather see how steady you can be. If forced out of your comfort zone by topography, or by the spirit of the ride, recover back down to an Endurance pace ~55-65 %FTP, 75% LTHR. Focus on good pedaling technique during your ride as well and Keep your arms, hands and shoulders relaxed and an open chest. Focus on your breath and be cognizant of your surroundings. Take mental notes on what muscles might need to be loosened post ride. Have fun and be safe.

Sample Day 7
1:30:00
75TSS
Aerobic Endurance

Grant Harrison
|
Source Endurance

I specialize in Road, Cyclo-cross, Mountain bike and XC skiers. Nutrition consultations may be added on to or be a part of the coaching service.

"I offer monthly coaching that follows the Training peaks format of Bronze, Silver, and Gold level of services. I also offer nutrition consultations as well as strength training sessions. I will travel within the US to facilitate your training needs if desired.

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