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

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

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

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.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
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
.
***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 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
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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
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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

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.