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RLP491 - Mountain Bike Marathon, Intermediate Level Training Plan (26 Weeks) Power Based

Author

Rob Lee

All plans by this Coach

Length

26 Weeks

Plan Specs

cycling mountain biking intermediate

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Plan Description

MTB Marathon


POWER BASED PLAN


"Part of success is preparation on purpose"


A Training Plan for Intermediate level athletes looking for a peak performance in the mountain bike marathon


This plan has a specific focus on improving your cycling endurance, whilst testing you mentally as well as physically. It includes a 2 week taper prior to your main event.


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.


For More Information please visit my website at www.rlperformance.co.uk  


Questions? Please email me directly at: ride7ds@gmail.com  



Please note: This is a power-based training plan that can be reused by changing the start or finish date of the plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:24 hrs 1:35 hrs
1:27 hrs 0:45 hrs
4:00 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:24 hrs 1:35 hrs
1:27 hrs 0:45 hrs
4:00 hrs 4:00 hrs
—— ——

Training Load By Week


Rob Lee - Professional Endurance Coach

RLP Coaching

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Offering coaching to mountain bike and road cyclists from all over the world. His current clients include an ex-Olympian, two World Champions, and many prominent age-groupers all making their mark in their prospective races. His related performance experience includes, 3 years consulting for Drag2Zero, regional coach for British Cycling, and 6 years as a race team manager and head coach.

Sample Day 1

1:35:00
FTP Test

VERY IMPORTANT - perform the FTP test on your race bike and maintain your best position for the entire 30 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in position. STAY in a seated position for the full 30 minutes of the main block of the test.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
.
5 minutes flat out - give it everything
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10 minutes recovery
.
***IN POSITION***
30 minutes hard racing effort - as hard as you can go
***IN POSITION***
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15 minutes recovery

Sample Day 2

0:50:00
48.2TSS
30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
.
5 minutes warm down

Sample Day 3

0:30:00
15.5TSS
Criss-Cross x 3 Zones 1-2

This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

Sample Day 4

0:35:00
34.1TSS
15 Sweet Spot

15 minutes progressive warm up
.
15 minutes sweet-spot
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5 minutes warm down

Sample Day 4

0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
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Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
.
See video link below for demonstrations

Sample Day 5

0:30:00
Knowledge Refresher - Trail Kit

3 x Tasks.
.

Task 1 = watch the video (link below) Today's video is all about what to take with you on a mountain bike ride.
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Task 2 = consider your own kit with regard to both your training and your target event. It is good practice to get into the habit of carrying your event equipment in training. Are you prepared for every eventuality?
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Task 3 = if you have not done so already compile a kit list of the equipment you will carry with you on your goal event and then put this kit together. If you have already completed this task previously then get your kit out and check that everything is still present and in working order.

Sample Day 6

0:50:00
48.2TSS
30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
.
5 minutes warm down

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