3 Months of Time Limited Base - Features Smart Trainer Downloads + Strength Workouts

Author

Peter Glassford

All plans by this Coach

Length

14 Weeks

Typical Week

2 Other, 4 Bike, 2 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters time goal power based hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

3 months of Base/General Prep Period training to get you fit and ready for discipline-specific off-road preparation with limited time spent training. Weeks range from 4 hours up to 7.5hrs with options to extend and reduce volume.

This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). It uses short workouts, mostly under an hour and 2-3 strength/core per week to help optimize power, body composition and strength. On bike, time is focused on coordination and intensity

You can use Power (via description and/or downloads) and/or Heart rate (using the description)

Each Bike workout in this plan includes a DOWNLOADABLE WORKOUT FOR ZWIFT / TRAINER ROAD / GARMIN ETC,

Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your events. Downloads and directions are included in this plan.

Workouts provide options for outdoors or indoors and some cross-training depending on your location.

This plan is best applied 3-8 months ahead of your competition season to allow 3+ months of specific/Build phase for your specific event.


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Not sure if this plan is for you? Email me peterglassford@gmail.com

Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% made for you plan for only $99 -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:13
Training Load By Week
Average Weekly Training Hours: 05:13
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Back to Plan Details

Sample Day 1

0:30:00
14TSS
3x - Coordination Spinups, High RPM, One Leg

GOAL: To build capacity to pedal in different ways and at different speeds. This can be done as below or worked into your wu/cd or as convenient on a longer workout.
-
THis is important skill ... it is as much about pedaling as it is coordinating the clip in / out and having a foot free and learning to support your body with tension from opposite limbs
-
WU: ride 10min easy, include a 3 x 30sec spinups (fast/faster/fastest) be smooth and maintain good posture/forward gaze
-
MainWO:
3x
30sec Right leg hr in END range 65-75%mhr
30sec left leg
2min both legs at 100-120rpm 80-85%mhr
-
*can recover for 1-2 min easy OR go right into the next set of 30 sec OL
-
CD:
ride 10-15min endurance pace to finish time -> cadence > 100rpm , low effort
-
* To boost your cooldown and connection to bike try pedaling with eyes mostly closed feeling pedal stroke at high rpm (high by feel)

Sample Day 3

1:30:00
111.8TSS
3 min Time trial (cp3) + 20min Time Trial (cp20)

Note: You should be able to pedal faster/adjust the load/shift so be careful if inside on a smart trainer. Your goal today is to prepare, work hard and FINISH this effort. Just like we do on race day.
-
Common errors: Not calibrating, not having power or repeatable distance, under-fueling in day/morning before, eating too close to test, Not having fan/cooling indoors, using different devices.
----
* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email me please!
-
Where: Ideally on a big hill but use what you have. A trainer, rollers or local concession/industrial block work fine. Ideally you can go to same spot to do test so you can compare distance as well as wattage.
---
WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
-
If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
-
Main WO:
1) Complete a 3min TT holding the best Power output you can for 3min. The last 30sec should be very fast/hard so do not overdue the first 3min. Do not pace this to beneit the 20min effort that is next. This should be very hard/fast.
-
2) 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
-
3) 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy.
-
CD: Spin easy to finish time
-
POST: TELL ME
- What did you focus on?
- what did you learn? How was breathing/posture/form? list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w avg
Cp20- 240w

Sample Day 4

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

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> 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 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 5

1:00:00
66.5TSS
MAF Test - 30min sub max HR for Distance (DL-RPE)

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR - Note the Download file is RPE not watts as wattage depends on your HR - Just ride and record!
-
*You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster.
-
=> MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year.
* USE PAST MAF HR IF HAVE DONE BEFORE
-
WU: Slowly build HR to your Goal MaF HR over 20-30min.
-
MAIN WO:
= Once you are just under MAF HR Press LAP on your device and start the 30min effort
-
Press Lap every 10min to get an idea of how your pace is changing.
-
= Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR
-
= WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress !
-
CD:
= Finish time easy endurance
-
-
POST : Please post the values for each Lap:
-
AVG HR / Speed / Distance / Watts / Cadence
1) 145bpm / 30km/hr / 3km / 200w / 90rpm
2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm
3) ...

Sample Day 6

0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Sample Day 7

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

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> 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 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 8

0:28:00
45.5TSS
Bike HIIT / WinGate Intervals (DL 2)

*This workout is short and sweet. Focus on really hitting the 30 sec on , acceleration and aggression is key but don't get sloppy ... relaxed attack .
-
WU:
= 5 x 1 min 110-120 mod effort
OR
= 5 x 30 sec on / 60 sec off building to 120+rpm during 30 sec on (mod/hard effort)
-
main wo:
6 x 30 sec ON Really hard - no pacing, attack with good form and smooth breathing, use your cadence to accelerate


RECOVERY - Easy pedaling for 2 - 4 min off, take enough you are ready to really attack another. Don't rush it.
-
CD:Easy spinning , high rpm and skills
*can add time up to 60-90min but not required

3 Months of Time Limited Base - Features Smart Trainer Downloads + Strength Workouts

$39.00 - Buy Now
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