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

Author

Jeremiah Bishop

All plans by this Coach

Length

14 Weeks

Plan Description

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

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:19 hrs 4:00 hrs
MTB x3
7:03 hrs 4:39 hrs
Other x2
0:17 hrs 0:30 hrs
Strength x1
0:21 hrs 0:45 hrs
Day Off x1
—— ——
Custom x1
0:01 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:19 hrs 4:00 hrs
MTB
7:03 hrs 4:39 hrs
Other
0:17 hrs 0:30 hrs
Strength
0:21 hrs 0:45 hrs
Day Off
—— ——
Custom
0:01 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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