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

Author

Jeremiah Bishop

All plans by this Coach

Length

13 Weeks

Typical Week

3 Bike, 2 Other, 1 Strength, 1 Day Off, 2 MTB, 1 Custom

Longest Workout

4:02 hrs

Plan Specs

cycling mountain biking advanced multi day power based hr based pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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

Stats

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

Jeremiah Bishop

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.

Back to Plan Details

Sample Day 1

0:45:00
Pre-Race Tune Up*

Warm up 5 minutes at endurance pace.

Get in 4 spinn ups hold max cadence but light resistance for 20 seconds off for 1 minute after each. 

Four 2 min efforts at FTP in a big gear (If going by hr you'll only just get to zone 4 at the end of #2) 1 minutes easy between each so they get harder as they stack.
5 mins easy
do a hard jump then right into tempo for 10 minutes.
20 minutes zone 2
Cool down

Sample Day 2

2:00:00
100TSS
Test: CP 5/20 Pre-Fatigued (Bishop Protocol)

TESTING PROTOCOL ! Get in a nice 20 minute warm-up with an 8 minute ramp to LT watts in the last 2 minutes;  Immediately do 3 rapid succession jumps but don't shift just spin up to create a burn. Then 4 minutes easy.. Then Go for it – (1) 5 minute all out. Punch it and hold it ! Then 10minutes easy, then (3) 45 seconds Super Jumps. Jump as hard as you can and then Sprint like a MOTHER for 30 seconds and then just holding whatever you got for the last 15… We are just going to take the first 30 and look at it, but I want 45 seconds of effort to make sure you go all the way through. REST 4 minutes between each very light. REST only 5 mins Then time for a 20 minutes TT. Get on there and see what you can do for the full duration around 85% of the 5 min power; Last 4 mins is ALL OUT!

Sample Day 3

2:30:00
Group ride option

Get in some break away time or ride the front to get in the same goal as the workout listed but save a little so your not destroyed just 80% worked

Get in 4 blocks of 10 minutes at Threshold but try not to go over

Sample Day 3

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 5

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 5

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 6

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.

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

$180.00 - Buy Now
_