(0.2) MTB Stage Race Plan: 15 Weeks to go!

Author

Barry Austin

All plans by this Coach

Length

15 Weeks

Typical Week

1 X-Train, 1 Day Off, 5 Bike, 2 Strength

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking intermediate multi day power based hr 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Training Plan towards completing a MTB Marathon stage race comfortably.
Designed with the busy executive in mind for who time effective time managed training is paramount.
Innovative resilience building techniques to replace mega hours on the bike.
Use Coggan Threshold Training Zones!
Chain-link workout logo: Road or MTB.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:56

Barry Austin

LEADout Sport

Qualified UCI Level 3 Coaching and Training Plans for MTB and Road that maximize your abilities towards reaching your goals using training tools such as TrainingPeaks, WKO5 & Best Bike Split.

Back to Plan Details

Sample Day 1

1:30:00
63.4TSS
Aerobic Endurance (L2), Low Carbohydrates

Power meter users:

TraIning Zone: L2
Cadence: 85-95rpm

Heart Rate Monitor Users:
TraIning Zone: L2
Cadence: 85-95rpm

Terrain: Flat to Undulating

Sample Day 1

50TSS
Gymwork

Muscle Strength lays the foundation of good performances. Click on the link below and do either the Phase 1 of "Strength Conditioning Build&Maintenance" or Phase 1 of "Home Workouts" (If you don't have Kettlebells you can improvise with similar exercises, e.g. replace TRX lunges with normal lunges.

https://www.dropbox.com/sh/q91opzjdyig65u0/AAC5MT2fPajHcM_3gPONx1Jja?dl=0

Sample Day 2

1:30:00
63.4TSS
Aerobic Endurance (L2), Low Carbohydrates

Power meter users:

TraIning Zone: L2
Cadence: 85-95rpm

Heart Rate Monitor Users:
TraIning Zone: L2
Cadence: 85-95rpm

Terrain: Flat to Undulating

Sample Day 3

1:30:00
112.6TSS
Powerstarts

Warm Up: 30'@L1, Cadence 80-90RPM
Intervals: 15"@Maximum effort.Ride at low speed, cadence 40RPM.
Start your seated sprint with maximum effort concentrating on the Borken Pedal Stroke Technique (See attachment in link below).
Keep it up until cadence reaches 80rpm (roughly 15").
If you reach 80rpm before 15" then gear selection was likely too easy. 
If you never reach 80rpm, then gear selection was probably too hard.
Recovery: 5'-10'@L1, 80-90RPM
Repeats: 8-10
Cool Down: 30'@L1

Sample Day 3

50TSS
Gymwork

Muscle Strength lays the foundation of good performances. Click on the link below and do either the Phase 1 of "Strength Conditioning Build&Maintenance" or Phase 1 of "Home Workouts" (If you don't have Kettlebells you can improvise with similar exercises, e.g. replace TRX lunges with normal lunges.

https://www.dropbox.com/sh/q91opzjdyig65u0/AAC5MT2fPajHcM_3gPONx1Jja?dl=0

Sample Day 4

1:00:00
50TSS
(2.5) (UPDATED!) FLATPEDAL Technique play

Ride a lap of a good bike park trail with flatpedals and normal sneakers.
Any intensity.
Get a feel for control with flat pedals
TIP: THINK HEAVY FEET, LIGHT HANDS
MOST IMPORTANT: STAY IN TH EFLOW ZONE! iF WHAT YOU ARE TRYING MAKES YOU ANXIOUS, TAKE A STEP BACK; iF WHAT YOU ARE DOING MAKES YOU BORED, TAKE A STEP UP! TRUE PROGRESSION RESIDES IN FLOW. (see the attached picture by clicking on paperclip)

Some specific drills-
1. Core-control climbing
Pick a climb that has you feeling "bored" doing it. Now go do it, but this time position your hands very lightly either side of your stem, giving you a super narrow grip. Control and work out of your hips and feet; REMEMBER ONCE AGAIN- HEAVY FEET, LIGHT HANDS!

2. One Footed Turns
Again choose what has become a "boring" turn. Now do it hanging your inside leg off of the pedal. 
Swing your hips in the direction of this loose hanging leg as if shining a torch from your belly button to where you intend to go once through the turn.
Soft elbows, heavy feet.
Feel that pressure on the outside leg and evenly between both wheels.
Ons dialed in, try it with both feet on the pedals and feel those tyres bite into the turn!

3. Flatpedal Bunny Hop and Jumps
Learn to do this by loading your bike with heavy feet and light hands.

Small steps, always in the FLOW zone

Sample Day 5

3:30:00
185.9TSS
Aerobic Strength (L3)

Power Meter users:
Warm up: 15'@L1, 80-90RPM
Intervals: 10'-30' @L3, 60-70rpm.
Recover approximately half the length of previous interval.
Repeats: Total Interval time= 100-120'
Cool Down: 15-25'@L1, 80-90RPM
Gradual hills are ideal for this.


Heart Rate Monitor users:
Warm up: 15'@L1, 80-90RPM
Intervals: 10'-30' @L3, 60-70rpm. 
Recover approximately half the length of previous interval.
Repeats: Total Interval time= 100-120'
Cool Down: 15-25'@L1, 80-90RPM

Terrain: Long climbs or Undulating roads.

(0.2) MTB Stage Race Plan: 15 Weeks to go!

$139.00 - Buy Now