Ready for MTB season Indoor Base to Outdoor Build - Intermediate

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week


I also offer 3-month Custom Plans that are made for you and your schedule
=> learn more here http://smartathlete.ca/training-plans/


The plan includes downloadable workouts with Power - make sure you set your power threshold and calibrate devices. Heart rate and RPE should be used to make sure smart trainer is providing the correct load.

Plan includes cross training and strength

The plan is great for mountain biker progressing from a preparation and base phases and now looking for late base and build phases that include tempo/sweet spot and higher intensity to prepare you to hit the trails in the spring or summer.

Any Questions please email peterglassford@gmail.com

Sample Day 1
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-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.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> 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
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 2
1:00:00
Recovery Spin (easy) Rec

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 3
0:30:00
Rest - walk / yoga

Sample Day 4
1:00:00
L4-6 fatigue profile (need wattage please)

warmup well at least 10min
-
= with 3x30sec spinups to max cadence , build intensity with each one.
-
Then complete at best pace possible, go hard from start.
5sec max / 2min easy / 10sec max
2min easy / 20sec max
-
recover 5min very easy
-
30sec / 2min off
-
1min max / 3min off
-
2min max
-
recover 5min very easy
-
3min max / 3min off
-
CD: spin lightly till under 120bpm and feeling great then get off

Sample Day 5
1:00:00
Recovery spin (easy)

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 6
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-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.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> 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
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 6
1:25:00
81.1TSS
Test - CP3 AND CP20 (DL)

DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME
--
* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
-
* CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage)
* Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb
-
WU: Like a race. Be sweating and activated before the workout.
If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence
-
Main WO:
- Complete a 3min TT holding the best Power output you can for 3min
-
- 10min very easy spinning
-
- 20min TT holding best power output for 20min
-
CD: Spin easy to finish time
-
POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW:
Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr
Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr

Peter Glassford
|
Smart Athlete Coaching

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

Coaching and Training Plan Types

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