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

Author

Jeremiah Bishop

All plans by this Coach

Length

14 Weeks

Typical Week

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

Longest Workout

4:39 hrs

Plan Specs

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

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Summary

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 90% of mid week work Is less than 2hrs and are structured so you can do them on trainer. (reduce duration 25% if inside)


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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:29
Training Load By Week
Average Weekly Training Hours: 13:29
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

2:03:00
175.7TSS
Test: CP 5/20 Pre-Fatigued+sub LT

TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.

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

2:15:00
110.2TSS
Endurance: Low Carb, Zone 3

For this workout, a road ride is easier, but it can be done off road if you keep your cadence up. (85+ RPMs on the climbs!)
On a rolling course with mostly dirt roads, ride steady in Zone 3. Limit your time in Zones 1/2 to the downhills or where you have to back off the power. 
Your total time in Zone 3 is at least 90 minutes; working up to two hours as you get stronger.
If the average is below bottom of z3 hit a nice tempo block to POWER UP!

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

1:56:00
117.8TSS
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 6

3:02:00
219.8TSS
MTB Muscular Strength Endurance/Sub LT/Tempo Long

Mountain bike ride with some random jumps out of the saddle to warm up.
In the middle get in 3. 12-15 m well spaced climbs at 55-65 cadence and sub LT power.
LT -10 bpm or 10% below LT power. The rest of the climb and other smaller climbs can be at zone 3 power.
Finish with some zone 3 trail time pushing tempo in single track, this is great speed practice and takes laser focus. 2. 10 min blocks

Finish with 6 short 40 second hills in a big gear max power! Smash it now and you'll be ready on game day!

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

$190.00 - Buy Now