Build - MTB Marathon - Endurance Events over 3 hours

Author

Peter Glassford

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 2 Other, 5 Bike, 1 Walk

Longest Workout

9:55 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters time goal power based hr based tss based strength

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


This plan is best applied 8-12 weeks ahead of your goal of marathon race / 100 miler / mountain bike race longer than 3 hours. Ideally, you will have completed a general preparation or 'base' phase to establish fitness and cycling skills before this more specific block of training.

I have an 'offroad base' plan in the training peaks library as well (see all my plans -> https://www.trainingpeaks.com/coach/peterglassford#trainingplans )

Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength/core routines with Document for routine. Note that not all workouts have a download as some are very simple and better done by getting on your bike and going and having fun!

The plan can be adjusted from ~6-15 hours per week, more restrictive or larger volume plans are best done as 100% made for you 3-month plans (see below)

Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your race.

Workouts provide options for outdoors or indoors depending on your location and weather.

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Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% made for you plan for -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter
info@smartathlete.ca

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:24
Training Load By Week
Average Weekly Training Hours: 10:24
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Back to Plan Details

Sample Day 1

0:10:00
Your Core Routine - Commit to 10 min !

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
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the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
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This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

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the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
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Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
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Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
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Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 2

0:45:00
24.69TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day 3

0:56:00
94.8TSS
Test - CP3 AND CP20 (DL2) short

Note: The Download file is there to guide your timing if you like. Do not use ERG mode unless you can adjust the loading based on the day.
-Today is a 'test' day - this is just a workout. Prepare like race day but your only task is to pedal hard and be motivated. These are very valuable simulations of race day. Always finish tests and races to hone your ability to achieve PERFORMANCE ON DEMAND. Do what you can TODAY
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Common errors: Not calibrating, not having power or repeatable distance, underfueling in day/morning before, eating too close to test, Not having fan/cooling indoors, using different devices.
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* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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Where: Ideally on a big hill but use what you have. A trainer, rollers or local concession/industrial block work fine. Ideally you can go to same spot to do test so you can compare distance as well as wattage.
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**for trainer/zwift USE MANUAL MODE so you control wattage/output
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min. Do not pace for the 20min, this should be very hard/fast.
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- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w avg , max HR = 180bpm
Cp20- 240w, max HR = 170bpm

Sample Day 4

1:00:00
Strength Adaptation Phase 2 (AA - 2)

Download the attached PDF with the routine and examples to print or store on your phone.
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-*Anatomical Adaptation is meant to get you ready for heavy strength training.
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Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus BUT make sure you increase loads as you get to the top of the rep range.
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WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
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5-6 reps each or per side
such as lunge w. twist, glute-bridge, sumo squat, airplanes, scap-pushup, over-head dowel, inch-worm.
=> Feel free to add your own or therapy exercises you have been asigned.
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ACTIVATION
=> WU1 - Muscle Snatch to Overhead Squat (SLOW MOTION) 10x - no/low weight


=> WU2 - Skipping ( can be w. Rope or pogo/toe hops on the spot)
10x right leg, 10x left leg, 25x both legs

=> WU3 - Lateral Single Leg Hurdle Hops stop and Balance after each hop (can be over line)
* 6 reps = 6 right foot and 6 left foot hops total. 3 each way with each foot.

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Main Set A:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

A - Goblet or Front Squat
A - Squat Jump or Box Jump w. VERY quiet landing and STEP down
A- Push Up w. Instability or Dumbell Press/chest press
A - Hip Flexor or Hip Mobility = 2 min

Main Set B:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B-Single Arm - Overhead Press -
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each
B- Cal Raise - Single leg or weighted to match rep range and challenge - full range of motion
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Main Set C:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

C- Walking Lunge - 6-10 steps PER LEG
C- Pullup or Row (TRX, or Dumbell) - can combine chinup, pullup, TRX row or choose one
C- Back Extension (on ground or apparatus) - pause at top, put arms overhead for challenge
C- Prone Plank Shift from hands to elbows

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COOLDOWN:
5-10 min on personal mobility limiter - Add Therapy exercises (foam roll, stretch, yoga)

Sample Day 4

0:30:00
15TSS
One Leg Training

WU: 5min easy

Main wo:
- 20 min done as:
- 30 sec right /
- 30 sec leg
- 1 min both legs at high-normal rpm for you
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practice clipping in quickly and smoothly without stopping, this is one of the main benefits of this practice
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Your non-working leg should be floating beside or behind your pedal ... do not support it on trainre or chair unless you have an injury that requires this (note this to comments)
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- One leg should focus on engagement in your arms and pushing over the top of the pedal stroke (NOT emphasizing a pull back) or hamstring, just relax and leg pedal come around
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- Progress this to 45 sec, 60sec, 75 sec, 90 sec and 120sec with each leg as this workout becomes easy.

CD: 5+ min easy feeling the coordination. Closing your eyes (if indoors!) and feeling your pedal stroke and breathing is a great way to connect to this coordination practice.

Sample Day 5

0:30:00
Rest - Walk and Yoga

Walking as part of your day. Family time, errands, clear your head after work. cool down after a workout, take a phone call or meeting.

This provide mobility benefit, light aerobic benefits, and can act as a recovery tool in terms of the effects on your nervous system.

Find some green-space and move.

Mobility or yoga also fit and can be combined or added to your walk today.


Resources:


Morning YOGA https://theoutdooredit.com/morning-yoga-routine-video/

QUICK 5 Min YOGA
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/

MovNat - https://www.youtube.com/watch?v=5Kdv4KVsxFE

Quick mobility routine from Exos
- http://youtu.be/xYBWxmn7FcI

Great 30 min Yoga from Kula Yoga (Oakville) and Canadian Cycling Magazine
http://cyclingmagazine.ca/spotlight/yoga-cyclists-strength-flexibility-session/

Check out this Consummate Athlete Podcast with Katy Bowman for more on walking and movement.
=> https://consummateathlete.wordpress.com/2016/11/15/why-movement-matters-katy-bowman/

Sample Day 6

1:00:00
66.5TSS
ENDURANCE RACE HR LIMIT - Test Speed/Watts <Goal HR

Your Endurance Race HR limit, wattage limit or RPE (feeling) limit is an important thing to figure out. This plan will help you figure that out by doing LOTS of workouts and intervals around this, so pay attention to figure out the difference between sustainable / all day pace and XC race or sprinting pace!
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WU:
gradually over ~30 min until you are about 5-10 beats from your HR LIMIT (it is often around 85% of Max HR, or lower Zone 3.
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Ride 30 min UNDER that HR and note your wattage. It can be helpful to press lap every 10 minutes so you can see the average power (or speed) for each 10 min block
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Location is best on a flat road or steady climb that is long enough. Race bike is preferred but could do on road bike if have power there. Trainer would also work.

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There is a download to help with timing but keep it simple!
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CD: 30-60 min on fun, race specific terrain

Build - MTB Marathon - Endurance Events over 3 hours

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