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MTB ENDURANCE Polarised Development Program (Power-Based) - 8 Weeks - 8-12 Hrs/Week

Author

Tom Bell

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling mountain biking

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Plan Description

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO BUILD YOUR MTB ENDURANCE AND FATIGUE RESISTANCE


This plan has been built specifically for EXPERIENCED and ADVANCED MTBers seeking build their endurance capacity for general fitness improvement and to prepare for competitive riding or events.

KEY FEATURES:



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats

  • Polarised Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 8 week period

  • Each workout’s purpose and key adaptations clearly communicated


PLAN GOALS:



  • Improve endurance capacity over the course of the plan

  • Create a fulfilling program that breeds motivation and enthusiasm to train

  • Build greater muscular endurance

  • Provide varied workouts for greater adaptive signalling


ADDITIONALLY INCLUDES:



  • Email support from Tom throughout the plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:51 hrs 3:30 hrs
3:50 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:51 hrs 3:30 hrs
3:50 hrs 4:00 hrs
—— ——

Training Load By Week


Tom Bell

High North Performance

High North Performance is a cycling training and metabolic testing consultancy based in Harrogate, UK. We provide customised training programs and performance diagnostic services to professional and amateur athletes using both established and novel training methods, leading testing and analysis technology, as well as a scientific and strategic approach to planning and preparation.

Sample Day 1

1:30:00
63.4TSS
Endurance: Fasted Ride

1.5H @ 60-70% FTP in fasted state.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 6

2:45:00
116.2TSS
Endurance: Steady MTB Ride

2H45M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 7

1:00:00
24.62TSS
Recovery: Easy MTB Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 9

1:30:00
63.4TSS
Endurance: Fasted Ride

1.5H @ 60-70% FTP in fasted state.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 12

1:45:00
73.9TSS
Endurance: Fasted Ride

1H45M @ 60-70% FTP in fasted state.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 13

3:00:00
126.8TSS
Endurance: Steady Ride or Group Ride

3H @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 14

1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

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