RLP1001 - BIKE - MTB Stage Race - 26 Week Plan - Minimalist - POWER

Author

Rob Lee

All plans by this Coach

Length

26 Weeks

Typical Week

3 Bike, 3 Day Off, 3 Strength, 5 Other

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking intermediate 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.

MINIMALIST

POWER BASED PLAN

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

A Training Plan for time-crunched athletes with the goal of completing a multi-day MTB stage race.

Before starting this plan you will be an intermediate athlete with a minimum of two season's worth of trail riding experience. You will have started to embrace a journey in suffering, have good navigation and competent trail riding skills, and be 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, IRONMAN, marathon and ultra marathon.

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 POWER based training plan

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:33
Training Load By Week
Average Weekly Training Hours: 05:33
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.

Back to Plan Details

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***
.
15 minutes recovery

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 6

2:50:00
99.7TSS
Base

warm up for 5 minutes
.
main block in zone 2 for the most part
.
warm down for 5 minutes

Sample Day 11

0:35:00
34.1TSS
15 Sweet Spot

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

Sample Day 18

0:50:00
25.8TSS
Criss-Cross x 5 Zones 1-2

This session is used to work basic endurance
.
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

Sample Day 20

3:10:00
111.7TSS
Navigation Rehersal

On your competition bike set as you will use it in your race. Today is a mini-rehersal for your event. Your goals today are:
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1) maintain a steady pace similar to that you'll need to ride at to finish your ultra event (zone 2 for the most part)
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2) go somewhere you have not been before, or use roads and tracks you are unfamiliar with, practicing your navigation using your event navigation device.

Sample Day 25

0:43:00
29TSS
3 x 2 FTP

20 minutes warm up
.
2 minutes at FTP or just below
1 minute light recovery
2 minutes at FTP or just below
1 minute light recovery
2 minutes at FTP or just below
.
15 minutes warm down

RLP1001 - BIKE - MTB Stage Race - 26 Week Plan - Minimalist - POWER

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