Expert MTB - 3 Months to Best <2hr XC Race

Average Weekly Training Hours 07:12
Training Load By Week
Average Weekly Training Hours 07:12
Training Load By Week

Over 3 months / 12 weeks of training for an expert coming into spring with a decent base of fitness. The first month builds into MTB riding and looks to improve longer muscular endurance efforts, also adding some road riding. The second block has shorter intervals and Mtb intensity supported by road rides for endurance development and recovery between targeted MTB rides. The third block is big. This will push your weekly hours. Feel free to trim the weekly rides to 1-1.5hrs but there are some options to go longer if life and recovery allows. Lots of time on MTB to develop skills so your fitness isn't wasted on B-Lines and crashes. Plan culminates with 2 big races on the last 2 Sundays with peak workouts and lots of recovery during the week. Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule. Thank you for checking out my plans!

Sample Day 5
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 6
1:00:00
L4-6 fatigue profile (need wattage please)

warmup well at least 10min
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= with 3x30sec spinups to max cadence , build intensity with each one.
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Then complete at best pace possible, go hard from start.
5sec max / 2min easy / 10sec max
2min easy / 20sec max
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recover 5min very easy
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30sec / 2min off
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1min max / 3min off
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2min max
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recover 5min very easy
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3min max / 3min off
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CD: spin lightly till under 120bpm and feeling great then get off

Sample Day 7
1:30:00
Road Endurance - Flat to Rolling

Flat to Rolling Terrain - Aim to be pedaling all ride. - Avoid coasting and big drops/spikes in HR - Limit efforts to 8/10 (ie. not sprinting) and try to match this with <80% MHR. Starting to notice your breath deepening or quickening is a good indicator you are leaving desired range. - overall RPE of ride should be 6-7/10 and average HR in 65-75% Max HR - limit muscular fatigue due to pushing at top of endurance zone the whole time or from hills or from hard efforts or from low rpm.

Sample Day 9
1:15:00
*Test - CP3 AND CP20

DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME
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Calibrate your devices
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YOU MUST FINISH _ this is your only goal - start at least 10% easier then what you think and ease into first 10min then ramp up over last 10 => Would much rather 90% effort vs. 110% with no data we can use ! (ie. collapse at 8min!)
--
* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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* CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage)
* Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb
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WU: Like a race. Be sweating and activated before the workout.
If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min
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- 10min very easy spinning
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- 20min TT holding best power output for 20min
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CD: Spin easy to finish time
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POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW:
Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr
Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr

Sample Day 10
1:00:00
Sweet Spot - 3 x 15 *use 80-85% of yesterday cp20

sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
-
Warmup by doing 2 sprints in an easier gear forcing you to spin quickly and accelerate fast.
-> Also include 2x Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80rpm and high speed over 8-12 seconds.
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MAIN WO:
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3 x 15 minutes
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Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
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RPM 80-90RPM (moderate)
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Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
-

Sample Day 11
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 12
1:00:00
Sprints every 8min

ride easy 60-75% mhr - every 8 min sprint for 10-12sec maximally - better to estimate 10-12 sec and go for a 'finish line' you can sprint to (so it is more realistic) - Remember standing sprints, bike moves side to side , watch tour de france sprints or mtb climbs before you go out to get motivated and visualize

Peter Glassford
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Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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