Old Ghost Road MtB Training Plan (Intermediate 8 week Plan - Start Anytime)

Author

Raymond Boardman

All plans by this Coach

Length

8 Weeks

Typical Week

1 Other, 2 Bike, 2 MTB

Longest Workout

3:30 hrs

Plan Specs

cycling mountain biking beginner intermediate hr based

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Summary

Includes Structured Workouts

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


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“Training for excellence, with excellent training.”

Training PlanWhen you have completed the Old Ghost Road you will have accomplished something very special.

Designed for Intermediate Mountain Bikers who are looking to improve their fitness before riding the Old Ghost Road, the primary goal of this training plan is to prepare you to ride the Old Ghost Road comfortably.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of mountain bike missions and my success coaching hundreds of triathletes, cyclists and adventure racers.

This is an 8 week programme that can start at any time, this plan progresses through phases to build you to your peak performance. Each week typically contains 4x bike rides (two recommended as mountain bike rides, the other two can be done on either a road bike or mountain bike). You will build up to doing a couple of long rides on back to back days in the weekend. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another event or mission? I also have training plans for the Heaphy Track and West Coast Wilderness Trail as well as cycling and triathlon events.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
Average Weekly Breakdown

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Back to Plan Details

Sample Day 1

0:46:00
54.7TSS
Bike - Carmichael Field Test

10min WU Level II;
8min Level IV-V TT;
10min Level II RI;
8min Level IV-V TT;
10min CD Level I-II;
10min Stretching

Sample Day 3

0:45:00
30TSS
Bike - Steady 45min (HR)

45min Level II; 10min Stretching

Sample Day 4

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 5

2:00:00
80TSS
MtB - Long 2:00hr

2:00hr Level II; 10min Stretching

Sample Day 6

2:00:00
80TSS
MtB - Long 2:00hr

2:00hr Level II; 10min Stretching

Sample Day 8

0:45:00
30TSS
Bike - Steady 45min (HR)

45min Level II; 10min Stretching

Sample Day 10

1:00:00
30TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Old Ghost Road MtB Training Plan (Intermediate 8 week Plan - Start Anytime)

$97.00 - Buy Now