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

Average Weekly Training Hours 05:18
Training Load By Week
Average Weekly Training Hours 05:18
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 here =

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 2
1:00:00
L4-6 fatigue profile (if can track speed great, else just ease into intensity)

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 3
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 demos  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 4
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.
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WU: ride 10min easy, include a 5x 30sec spinups (10 sec fast/faster/fastest) be smooth and maintain good posture/forward gaze
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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
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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 5
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 demos  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 6
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *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 7
1:00:00
Xtrain - avoid trainer, bike ok outside - These sundays can be longer (for whole plan)

Your choice of mode of exercise (bike is ok if weather ok, avoid trainer) .
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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.
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Easy breathing and low intensity .
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focus on moving steady
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HR may be different then m
ain sport, key is that RPE is normal endurance range ( 5-8/10 ) more then HR in range.
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Skiing, snowshoe, xc ski, pole run, ruck hike, swimming, running count generally
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* rock climbing, golf, yoga, flat/unweighted walking, strength, crossfit, intense spin classes are not appropriate for endurance xtrain

Sample Day 8
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 demos  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

Peter Glassford
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Smart Athlete Coaching

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

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