MTB weekly race champ - Minimal Time - Be Ready for Spring (winter plan)

Average Weekly Training Hours 06:26
Training Load By Week
Average Weekly Training Hours 06:26
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 = http://smartathlete.ca/training-plans/


This plan 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. IT is best used in the winter in preparation for spring riding.

THIS PLAN INCLUDES DOWNLOADABLE WORKOUTS FOR ZWIFT / TRAINER ROAD / GARMIN ETC.
=> Be careful to set thresholds appropriately. Use HR and RPE to ensure wattage is appropriate for workout.


The plan was designed for mtb rider but efforts would suit road and cross riders looking to have fun at weekly grassroots events.

Sample Day 1
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 3
0:30:00
Recovery spin (easy) Rec 30min

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day 4
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 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 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 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
0:55:15
55.4TSS
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)
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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
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recovery 5-12 min as needed (don't rush the recovery to ensure efforts are HARD)
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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!
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Peter Glassford
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Smart Athlete Coaching

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

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