Time Limited Plan - Busy People Preparing for MTB Season (Base)

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
Training Load By Week

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

I also offer a 3 month 100% Custom plan for $100 CAD . Apply = http://smartathlete.ca/intakeform/

This plan uses short workouts, mostly under an hour and 2-3 strength/core per week to help optimize power, body composition and strength.

THIS PLAN INCLUDES DOWNLOADABLE WORKOUTS FOR ZWIFT / TRAINER ROAD / GARMIN ETC>

On bike, time is focused on coordination and intensity

The plan was designed for mtb rider but efforts would suit road and cross well as well.

Sample Day 1
0:55:15
54.86TSS
5 x 40 sec HARD / recovery 5-12 min as needed (DL)

RIDE can be longer / part of normal group/high park ride or on trainer (may need to slightly adjust trainer watts down 10-20w)
-
WU: with strength/active flex OR normal race warmup / building and activating HR up over 85% to be ready for these HIGH focus efforts
=
MAIN WO:
- 5 x 40 sec HARD
-
recovery 5-12 min as needed (don't rush the recovery to ensure efforts are HARD)
-
CD:
can add time if have it today but this workout should stand alone as hard short workout you need to recover from if done right!
-

Sample Day 3
1:00:00
CKS - Coordination Kitchen Sink - spinups, stomps, fast pedal, one leg

GOAL: To build capacity to pedal in different ways and at different speeds.
-

WU: ride 10min easy, include a 5x 30sec spinups (10 sec fast/faster/fastest) be smooth and maintain good posture/forward gaze
-
MainWO:


1) ONE LEG & Fast Pedal
5x
30sec Right leg hr in END range 65-75%mhr
30sec left leg
2min both legs at 100-120rpm 80-85%mhr
-
2) STOMPS
- every 2 min on the minute do a 15 RPM SEATED STOMP SPRINT. Be in a hard gear, and start at low speeed/low cadence then stomp, pedaling from the hip to accelerate cadence. Ideally you are fighting to keep cadence in the 70-85RPM RANGE. Like going thru sand!


CD:
- as time allows easy pedaling, can focus on breathing deeply thru belly and expanding rib cage with eyes closed and your butter smooth pedal stroke!

Sample Day 6
1:00:00
Xtrain - get time in any sport/mode/mix - As long as you can go

Your choice of mode of exercise (bike is ok if weather ok, avoid trainer) .
-
Try to keep building your time in XTRAIN so that you are challenging your body in other ways ... often this helps us make gains on the bike by challenging our heart and lungs more then we do on bike.
-
Easy breathing and low intensity .
-
focus on moving steady
-
HR may be different then m
ain sport, key is that RPE is normal endurance range ( 5-8/10 ) more then HR in range.
-
Skiing, snowshoe, xc ski, pole run, ruck hike, swimming, running count generally
-
* rock climbing, golf, yoga, flat/unweighted walking, strength, crossfit, intense spin classes are not appropriate for endurance xtrain

Sample Day 7
0:20:00
20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Video to get idea / rough demosĀ  https://www.youtube.com/watch?v=UROjg4KKeco - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Row or Pullup of some type (lift your trainer?) - Side Plank - 10 top leg lifts / side Bonus finisher - 20 burpees for time

Sample Day 8
1:02:15
60.88TSS
6 x 40 sec HARD / recovery 5-12 min as needed ( DL )

RIDE can be longer / part of normal group/high park ride or on trainer (may need to slightly adjust trainer watts down 10-20w)
-
WU: with strength/active flex OR normal race warmup / building and activating HR up over 85% to be ready for these HIGH focus efforts
=
MAIN WO:
- 6 x 40 sec HARD
-
recovery 5-12 min as needed (don't rush the recovery to ensure efforts are HARD)
-
CD:
can add time if have it today but this workout should stand alone as hard short workout you need to recover from if done right!
-

Sample Day 10
1:00:00
CKS - Coordination Kitchen Sink - spinups, stomps, fast pedal, one leg

GOAL: To build capacity to pedal in different ways and at different speeds.
-

WU: ride 10min easy, include a 5x 30sec spinups (10 sec fast/faster/fastest) be smooth and maintain good posture/forward gaze
-
MainWO:


1) ONE LEG & Fast Pedal
5x
30sec Right leg hr in END range 65-75%mhr
30sec left leg
2min both legs at 100-120rpm 80-85%mhr
-
2) STOMPS
- every 2 min on the minute do a 15 RPM SEATED STOMP SPRINT. Be in a hard gear, and start at low speeed/low cadence then stomp, pedaling from the hip to accelerate cadence. Ideally you are fighting to keep cadence in the 70-85RPM RANGE. Like going thru sand!


CD:
- as time allows easy pedaling, can focus on breathing deeply thru belly and expanding rib cage with eyes closed and your butter smooth pedal stroke!

Sample Day 13
1:00:00
Xtrain - get time in any sport/mode/mix - As long as you can go

Your choice of mode of exercise (bike is ok if weather ok, avoid trainer) .
-
Try to keep building your time in XTRAIN so that you are challenging your body in other ways ... often this helps us make gains on the bike by challenging our heart and lungs more then we do on bike.
-
Easy breathing and low intensity .
-
focus on moving steady
-
HR may be different then m
ain sport, key is that RPE is normal endurance range ( 5-8/10 ) more then HR in range.
-
Skiing, snowshoe, xc ski, pole run, ruck hike, swimming, running count generally
-
* rock climbing, golf, yoga, flat/unweighted walking, strength, crossfit, intense spin classes are not appropriate for endurance xtrain

Peter Glassford
|
Smart Athlete Coaching

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

Coaching and Training Plan Types

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