BC Bike Race Stage Race Plan 13 weeks, 40 work week.

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:20

BC Bike Race is a legendary seven-day mountain bike stage race for a reason; sick trails! North Vancouver and the Sunshine Coast are renowned World wide for their technical purpose built, thriller single track.

The stages of BC are mostly mid distance for duration and require more top end fitness. The physicality will really reward those who have build up their all around toughness physical fitness and technical game!

Key elements of this plan are:
-power and heart rate based workouts
- stage race block training with successive multi day builds
-All important strength conditioning for testing drops and days of rough single track.

As the race approaches to a 10 day taper, volume reduces and sharp short workouts come into to play. Unique to this plan is that it incorporates more off single track based workouts and skills drills. My custom post ride muscular endurance training is one of the many pro tricks that will have you smiling instead of crushed at then end of a grueling race week.


Considerations: This plan is for highly trained individuals with full time work week but allows for a couple extended weekend training camps like a 4 day long weekend in week 8 and an occasional training race. This plan accommodates c level preparation races to hone races skills and speed. If you decide add a race then skip the hardest workout of the weekend and know that you may race tire but this is good stage race prep.

For customization of this plan to suite your special needed please inquire. Coach@jeremiahbishop.com

Sample Day 1
0:20:00
20TSS
Strength Maintain Exercises Balance Mtb

Functional Strength Exercises:
Two sets of 20 to 30 reps of each. You'll move to a 2-second count going down, 1-second up! Your explosive speed combined with the use of light weight creates the resistance. A medicine ball or kettle bell can be used for these exercises. 

Bosu Ball Squats throws or Single-Leg  
Squat/Bulgarian Squat

Lunges with medicine ball toss
Hamstring Ball Curls.
Calf Raises or set of jump rope 2.5 mins
Stretch between sets..
Planks
Seated row or supine pull up  
Wobble board or slack line, alternately practice touching your shoulders and your toes with your hands for a few minutes.

Push Ups feet on ball.

Sample Day 1
0:45:00
30TSS
Recovery Spin Flat or Rollers, Low Carb

First thing! Do this workout with no carbs beforehand. Coffee with coconut oil or heavy cream is fine.

You can dress very warm to increase blood flow to leg muscles.


Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.

Sample Day 2
2:32:00
159.73TSS
4 x 10 minutes FTP, 20 min Sub LT, bursts

20-minute warm-up with at least 5 mins of tempo in very big gear. Then we will go for 4 x 10 Sub LT efforts with 5 minutes recovery after each. HR just 3-5% under HLT or watts at 90-95% of FTP.   

Rest 15 minutes zone 2


20-30 minutes at high tempo 80-85% FTP watts, make 10 bursts to 200% of FTP watts or just above LT for 10 seconds and back down to previous effort.  

At first two blocks of 15 then increase the first set shooting to do a full 30 minute block eventually. Cruise for 30 minutes and cool-down.

Sample Day 3
3:00:00
180TSS
MTB Endurance: 2.5-3 Hours, Bursts & Light Tempo

Endurance-paced ride, getting in some acceleration bursts and having fun. Spend most of your ride at Endurance pace. Once every 15 minutes, burst to 90% of max for 10 seconds. Have fun with this. In the later half of your ride, incorporate several (4-5) short blocks of tempo (10-15 minutes) coming back to Endurance pace between. Finish with 4 by 4 minute blocks at 100 RPMs on the road.

Sample Day 3
15TSS
Bishop Core

Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)

Sample Day 4
0:45:00
25TSS
Recovery Spin Flat or Rollers

You can dress very warm to increase blood flow to leg muscles.
Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.

Sample Day 5
1:30:00
Hike/rollers speed

General endurance with climbs at tempo zone 3,4 keep hr below LT.
Finish with 20 mins zone 2 but high Rpms 90+ rollers Get in spin ups if your cadence dips below 90!

Jeremiah Bishop
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Bishop Training

Bishop Training is a style: fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

As a coach to World Tour road cyclists, mountain bike Olympians, and weekend warriors, I know what it takes to get the best performance from athletes of any level.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your performance goals.