CAPE EPIC Stage Race Plan 15 weeks, full time work week

Average Weekly Training Hours 14:03
Training Load By Week
Average Weekly Training Hours 14:03
Training Load By Week

Magical un tamed and grueling; the CAPE EPIC is the king of stage races. This is a legendary 8 day mountain bike stage race is a special challenge! The Western Cape of South Africa is know for it's expansive vistas fun technical purpose built, single track dry loose even sandy conditions and heat.

The stages of Cape Epic are mostly long distance for duration and require more top end fitness and leg speed than the usual race. The more open jeep trails will really reward those who have build up their all around toughness physical fitness but there are challenges like the bike park sections so you have to be able to handle everything.

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 the distance and days of rough single track punishment.

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

Plan for a couple extended weekend training blocks and a 5 day long weekend in week 8
It is ideal to do an occasional training race in the last 6 weeks. 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 tired but this is good stage race prep.

For customization of this plan to suite your special needs and first time purchasers discount code 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 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 3
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 4
0:15:00
15TSS
Plyometrics: Pre-Fatigue Broad Jump, Single Leg Stairs (Bishop Protocol)

Do two to three sets of 6-8 Stair Broad Jumps as high as you can. Start with four, aim for five as you progress. Rest and stretch between for three minutes or more. Single-leg stair jumps; two to three sets of 20 reps for each leg. Start with arms out; as you progress put your arms on your hips. You should bounce from one step to the next as fast as possible. Rest three to five minutes between sets.

Sample Day 5
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 5
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 10
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.)

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.