CAPE EPIC Stage Race Plan 15 weeks, full time work week 15hrs/week
Jeremiah BishopAll plans by this Coach
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
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:19 hrs||4:00 hrs|
|7:03 hrs||4:39 hrs|
|0:17 hrs||0:30 hrs|
|0:21 hrs||0:45 hrs|
Day Off x1
|0:01 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:19 hrs||4:00 hrs|
||7:03 hrs||4:39 hrs|
||0:17 hrs||0:30 hrs|
||0:21 hrs||0:45 hrs|
||0:01 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?