K2M MtB Training Plan (BEGINNER 12 Week Plan - Start 04-Mar-19)

Average Weekly Training Hours 03:17
Training Load By Week
Average Weekly Training Hours 03:17
Training Load By Week

“Training for excellence, with excellent training.”



When you cross the finish line the 42km K2M MtB Ride you've accomplished something very special.


Designed for Beginner & Recreational ride who are looking to complete the ride from Kaiteriteri to Mapua, the primary goal of this training plan is to prepare you to COMPLETE the 42km K2M MtB Ride.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cycling events and my success coaching hundreds of cyclists & triathletes.


Starting 12 weeks before the K2M MtB Ride (on 04-Mar-19), this plan progresses through phases to build you to your peak performance. Each week typically contains 3 bike rides each week. You will build up to 2:30 hrs riding. Although not compulsory, I recommend using a GPS watch with heart rate monitor in conjunction with perceived effort.


Prior to using this plan, you should be able to ride for a minimum of 30-40 minutes.


Purchase of this plan includes the option of joining our fortnightly coaching calls where you can ask myself any training or racing related questions.


Questions? Please visit us on the web at CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? We also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.



Please note:


• This training plan starts on Monday 07 January 2019 and finishes on race day.

Sample Day -2
0:46:00
54.7TSS
Bike - Carmichael Field Test

10min WU Level II;
8min Level IV-V TT;
10min Level II RI;
8min Level IV-V TT;
10min CD Level I-II;
10min Stretching

Sample Day 0
0:30:00
20TSS
Bike - Easy 30min (HR)

30min Level II; 10min Stretching

Sample Day 1
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 8
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 15
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 22
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 23
1:00:00
40TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.