Author

Janis Musins (Train2Win)

All plans by this Coach

Length

10 Weeks

Typical Week

3 Day Off, 2 Bike, 2 MTB

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking hr based

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Summary

Includes Structured Workouts

Ja Tu esi aizvadijis pirmo SEB posmu un gribi uzlabot savu sniegumu sacensibas un velies treneties GUDRI, tad šis plans ir Tava iespeja to darit lidz pat SEB 4.posmam Kuldiga. Ja Tev ir 6h nedela, ko vari veltit treniniem un Tu plano piedalities SEB MTB pusmaratona distance, tad šis treninplans ir domats Tev. Bus vajadzigs: - Pulsometrs - Kadences (pedalu apgriezienu) sensors - MTB velosipeds (velams ari šosejas velo). Tevi sagaida: - Detalizets ikdienas treninu grafiks, kurš ir pielagots SEB MTB maratona sacensibu datumiem - Treninplana ietvertas trases apskates dienas un specifiskie intervalu treninu – iespeja treninus parnest uz Tavu Garmin ierici - Katras treninnedelas iss apraksts un merkis - Garaka nedela 8h30min, garakais treninš 3h
NB! Treninplana sakuma datums ir 1.maijs

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 05:42

Training Load By Week

Average Weekly Training Hours: 05:42

Average Weekly Breakdown

Janis Musins

Train2Win LTD

“I do the thinking, you do the suffering!” I once said to one of my athletes.
After one season he started winning races!
Although there is a big mental component of "suffering", I do believe that before you can become a great athlete you must be a healthy human. So whatever one's goals are, I make sure that basics are there.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:00:00

30TSS

recovery (ST)

WU 15'
------------------------
MS: 3x (10' @z1 50-60rpm + r5')

- R5' cad vari izvēlēties pēc patikas.
- Visa treniņa laikā hr=z1
------------------------
CD

Sample Day 2

0:10:00

Stretching routine

- šis īsais, kad mazāk laika https://www.youtube.com/watch?v=uhF5_Ds21TI
- šis, kad ir laika vairāk un steigas mazāk https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 6

1:50:00

94.2TSS

2'@53x11 + long end (z2)

WU 15'
--------------------------------
MS:
- 10x (2'53x11 @upper z2/lower z3 +r1'). Visus atkārtojumus brauc kājās.
--------------------------------
pārējo laiku z2, cad virs 90rpm.
--------------------------------
īss CD + recovery drink after

Sample Day 7

2:00:00

91.7TSS

2h ride + z4

Normāls WU uz 10'
---------
MS:
- 5x (5'z4 ar zemu cad 50-60rpm + r10')
---------
Pārējais laiks z2 ar normālu (85-95rpm) kadenci.
---------
CD vismaz 20'

Sample Day 9

1:30:00

78TSS

Signle leg pedaling technq @high cad + high pwr output

WU 10'-15'
--------------
MS1
- 3x (3'@z3+r'1)
- pirmo @lower z3
- otro @mid z3
- pēdēo @upper z3
--------------
MS:
4x visa zemāk norādītā kombinācija
- 45sek left leg only @z3
- 45sek right leg only @z3
- 2'@z4 with 120+rpm
- r2' super easy
--------------
Pārējais laiks @z2
īss CD

Sample Day 10

1:30:00

76.7TSS

2/3/4/5 @LTH/RP

WU tā lai esi "silts", bet ne mazāk kā 15'
------------------
MS1:
- 2'@race pace + r2'
- 3'@race pace + r3'
- 4'@race pace + r4'
- 5'@race pace + r5'
- ar pieaugošu soli jāpieliek laiks/atpūta sliekšņa darbam
- atceries, tas nav all out bet sliekšņa slodze vai race pace, tāpēc sadali spēkus atbilstoši!
------------------
MS2:
- 2x (8'@race pace + r10')
------------------
CD ap 10-15'

Sample Day 23

0:10:00

Stretching routine

- šis īsais, kad mazāk laika https://www.youtube.com/watch?v=uhF5_Ds21TI
- šis, kad ir laika vairāk un steigas mazāk https://www.youtube.com/watch?v=ok-OupCTyK4

2017 SEB MTB Maratona ½ sezonas treniņu plāns (Maijs-Jūnijs)

$29.99 - Buy Now