100 mile Marathon MTB - 16 weeks out - Downloadable workouts, core and trainer options

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
Training Load By Week


This plan is best applied 16 months ahead of your goal of 100 miler.

Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength/core routines with Document for routine.

The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates.

This plan builds your capacity for tempo/sweet spot while also working on skills like single leg pedaling (and clipping in).

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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Please feel free to email me peterglassford@gmail.com for more information or to apply for a 3-month Custom plan f

Thank you for checking out my plans!

Peter

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?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

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

-
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.
-
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.
-
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!
-
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)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'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 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.
-
-*Anatomical Adaptation is meant to get you ready for heavy strength training.
-
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.
-
WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
-
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.
-
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.

-
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
-
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

-

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
--
practice clipping in quickly and smoothly without stopping, this is one of the main benefits of this practice
-
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)
-
- 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
-
- 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 6
1:00:00
66.5TSS
MAF Test - 30min sub max HR for Distance (DL-RPE)

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 6
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?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

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

-
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.
-
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.
-
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!
-
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)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

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

Sample Day 7
1:30:00
72.87TSS
OUTSIDE Endurance -OR- indoor Bouncing Endurance #1 ( DL2 )

If you can go outside this is great. You could also mix some outdoor riding with indoor riding time to get a 90-180 min ride. If only indoors stay under 90 min.
-
endurance with some variation. This is not meant to be maximal so use the scaling/ +/- function to reduce targets as needed.

add more variety by changing cadence each time through the cycle and/or by getting off the bike for 1-2 minutes of core/strength every 10-20 minutes.

Heart rate should limit this, trim wattage back if HR is drifting over 80% during harder bits

Peter Glassford
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