CRUSHER2020BIKE225 - 225 mile - BIKE - The Crusher 2020 - Advanced - Power - Usual Price $157

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CRUSHER2020BIKE225 - 225 mile - BIKE - The Crusher 2020 - Advanced - Power - Usual Price $157

Author

Rob Lee

All plans by this Coach

Length

22 Weeks

Typical Week

4 Bike, 6 Other, 3 Strength, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking advanced power based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

CRUSHER

POWER BASED PLAN

"Before anything else, preparation is the key to success" - Alexander Graham Bell

A Training Plan for athletes with the goal of finishing the CRUSHER 225 mile bike.

Before starting this plan you will be an intermediate to advanced athlete with at least a couple of season's worth of trail riding experience. You will have great navigation and excellent trail riding skills; you are able to adapt a training plan to your local environment whilst considering the challenges your race will present you with.

This plan has a specific focus on building endurance and resilience, by pushing and testing you mentally as well as physically. It includes a 2 week taper prior to your main event.

Designed by Level 2 TrainingPeaks coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals in road cycling, ultra cycling, mountain biking, marathon and ultra marathon.

For More Information please visit my website at www.rlperformance.co.uk   

Questions? Or to commission a custom plan for your specific race season. Please email me directly at: ride7ds@gmail.com 


Please note:This is a POWER based training plan that will finish on the date of your race

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:07
Training Load By Week
Average Weekly Training Hours: 09:07
Average Weekly Breakdown

Rob Lee - Professional Endurance Coach

RLP Coaching

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Offering coaching to mountain bike and road cyclists from all over the world. His current clients include an ex-Olympian, two World Champions, and many prominent age-groupers all making their mark in their prospective races. His related performance experience includes, 3 years consulting for Drag2Zero, regional coach for British Cycling, and 6 years as a race team manager and head coach.

Sample Day 1

1:35:00
FTP Test

VERY IMPORTANT - perform the FTP test on your race bike and maintain your best position for the entire 60 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in position. STAY in position for the full 60 minutes of the main block of the test.
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
***IN POSITION - mostly in the saddle***
60 minutes TT style effort - as hard as you can go for the duration
***IN POSITION - mostly in the saddle***
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15 minutes recovery

Sample Day 2

0:50:00
48.2TSS
30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
.
5 minutes warm down

Sample Day 3

0:50:00
48.2TSS
30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
.
5 minutes warm down

Sample Day 3

0:45:00
25TSS
Base strength routine

Base strength routine.

Warm up for at least 10 minutes with light aerobic work (run, cycle, row, etc)
.
Goblet Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Lateral Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Romanian Deadlift 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Front Plank 30-60 seconds 
.
Side Plank 20-30 seconds working up to 2 minutes as you become stronger)
.
Warm down for at least 5 minutes with light aerobic work (run, cycle, row, etc) 
.
See video link below for demonstrations

Sample Day 4

0:35:00
34.1TSS
15 Sweet Spot

15 minutes progressive warm up
.
15 minutes sweet-spot
.
5 minutes warm down

Sample Day 5

0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
.
Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
.
See video link below for demonstrations

Sample Day 6

2:00:00
101.2TSS
Base+Tempo

A general conditioning ride where you spend the majority of the time in power zones 2 and 3. Small kicks over small lumps and bridges are fine out side of the zones but anything long should be approached with an "endurance mindset" by backing off through the gears, lowering cadence and climbing seated and in comfort. You want to be finishing in a condition where you can remain active for the remainder of the day, and this session does not impact any other element of your life.

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