RLP595 - Mountain Bike Marathon, Intermediate Level Plan (26 Weeks) Heart Rate Based

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

MTB Marathon

HEART RATE BASED PLAN

"Part of success is preparation on purpose"

A Training Plan for Intermediate level athletes looking for a peak performance in the mountain bike marathon

This plan has a specific focus on improving your cycling endurance, whilst testing you mentally as well as physically. It includes a 2 week taper prior to your main event.

Session specific guidance is provided for hydration and nutrition requirements.

Designed by Level 2 TrainingPeaks coach, British Cycling certified 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.

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

Questions? Please email me directly at: ride7ds@gmail.com  


Please note: This is a heart rate-based training plan that can be reused by changing the start or finish date of the plan

Sample Day 1
1:35:00
Threshold Test

VERY IMPORTANT - perform the test on your competition bike. Make your numbers "real world". Cycling is measured in time, not heart rate. Your Heart rate just allows us to train with accuracy. Make sure yours is accurate by do your test on your competition/event bike
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
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30 minutes effort - as hard as you can go
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15 minutes recovery

Sample Day 4
0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
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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
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See video link below for demonstrations

Sample Day 5
0:30:00
Knowledge Refresher - Trail Kit

3 x Tasks.
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Task 1 = watch the video (link below) Today's video is all about what to take with you on a mountain bike ride.
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Task 2 = consider your own kit with regard to both your training and your target event. It is good practice to get into the habit of carrying your event equipment in training. Are you prepared for every eventuality?
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Task 3 = if you have not done so already compile a kit list of the equipment you will carry with you on your goal event and then put this kit together. If you have already completed this task previously then get your kit out and check that everything is still present and in working order.

Sample Day 6
0:50:00
36.7TSS
30 Tempo

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

Sample Day 7
0:10:00
5TSS
Track Stand Practice

Before starting your session today you are going to practice the track stand for 10 minutes.
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See video link below for tips:

Sample Day 7
2:50:00
111.7TSS
Base on MTB

We are going out in the dirt, mud, slop or snow today! What? You thought this was going to start easy? No excuses now. Get out, get it done. It might be grim but you'll thank yourself come race day.
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On your competition bike (or something very similar) set as you will use it on race day and carrying everything you'll be carrying on race day.
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You'll be riding a mix of road and easy trails, no need to go super-technical today but do stretch yourself a little with he terrain if the weather doesn't do that for you.
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warm up for 5 minutes
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main block in zone 2 for the most part
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warm down for 5 minutes

Sample Day 8
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)
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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)
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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)
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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)
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Front Plank 30-60 seconds 
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Side Plank 20-30 seconds working up to 2 minutes as you become stronger)
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Warm down for at least 5 minutes with light aerobic work (run, cycle, row, etc) 
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See video link below for demonstrations

Rob Lee - Professional Endurance Coach
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RL Performance

IRONMAN Certified Coach
British Cycling Coach - Mountain Bike, Road & Time Trial
SMBLA Mountain Bike Leader
Aero Fit consultant for Drag2zero Triathlon and Time Trial

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.