VORS: Pre-Season Cat 1-2 Part 1; 8 week, ~11 hrs/week New for 2020

Author

Jeremiah Bishop

All plans by this Coach

Length

8 Weeks

Typical Week

2 MTB, 1 Strength, 1 Other, 1 Day Off, 3 Bike, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking intermediate advanced masters power based hr based tss based strength base period

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Summary

This is the official Virginia Off Road Series specific training plan!

With the purchase of this plan you have decided that this year is going to be your best year yet!
This plan is designed with the unique terrain and courses we have in Virginia in mind.

This VORS training plan is for intermediate racers all the way up to the top expert. However, you do not need to be an expert to successfully complete this plan but you will training like one!
We also know that lives are busy and days are full; with that in mind you will see that midweek workouts are specially designed to be possible to completed indoors with a smart trainer or traditional trainer and max out at 2 hrs.

What do I need to do to get the most out of this plan? 3 weeks of light base training 5-8 hrs a week.
To get the most out of every workout a power meter on your bike is helpful but not required. Minimally a heart rate strap and bike computer will be needed to track your progress through the VORS plan. Also, a smart trainer for indoor trainer rides really helps you target specific zones and rpms to make those gains!

The plan includes strength conditioning; cross training and core workouts for specific performance benefits that mountain bike athletes need. Custom and fun bike workouts keep the training fresh, while building the important rock-solid foundation of fitness you'll need for a great season.

This training plan does not require but could benefit from having access to a gym. Yoga is not incorporated in this plan. If you practice yoga, substitute out the short core workouts for your existing practice is great.

Consultation and customization of this plan is available at additional cost.

We have used our decades of personal experience from racing all over Virginia
to design this custom plan and we think you will love it.

John Petrylak Series Champion

Jeremiah Bishop
2x USA National Champion
(Coach@JeremiahBishop.com)

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:16
Training Load By Week
Average Weekly Training Hours: 10:16
Average Weekly Breakdown

Jeremiah Bishop

Bishop Training

Bishop Training is a style: fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

As a coach to World Tour road cyclists, mountain bike Olympians, and weekend warriors, I know what it takes to get the best performance from athletes of any level.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your performance goals.

Back to Plan Details

Sample Day 1

0:45:00
30TSS
Anatomical Adaptation Strength Exercises

Warmup with ten minutes of cardio and a few stretches. For exercises using weights, select a light weight and focus on your form.
Strength exercises: 2 sets x 20 reps of each. Record the weight and your perceived rate of exertion (PRE) for each. Ex: 20 lb., felt easy, 4 on a scale of 1-10.
1. Squats
2. Lunges
3. Leg Curls
4. Calf Raises or Jump Rope for 2 minutes
5. Barbell Step-ups OR single leg dead lift.
6. Seated Rows
7. Reverse Flies
8. Back Extension
9. Pull-ups or Lat Pull-down
10. Bench Press or Push Ups
11. Finish with some planks and you're done!

Sample Day 1

1:30:00
90TSS
MTB Skills: Max Braking, Grass Slalom

Get in a good technical skills ride. Practice repeating a couple of hard-to-ride sections over and over until you perfect it. On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles. Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly. Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex. Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.

Sample Day 2

1:38:00
94.4TSS
Endurance: Mountain Bike Ride Z 1-3 longer climbs.

Get out for a nice steady trail ride. Find an efficient pace, and practice flowing smoothly through the trails. Get in some short sections of Tempo on the climbs.
Normalized power and heart rate should be top of zone 2

Sample Day 3

1:49:30
127.3TSS
Cruise Tempo 2x30m Late Quality 20 minutes over under.

Warm up with a short ramp. 

Get out for a nice steady trail ride. Let the route be a little more open and rolling for some short tempo on the climbs. Find an efficient pace and practice being smooth through the trails.
Do 2 45-minute blocks at non-stop Tempo HR. 
To keep your momentum, you might have power surges, and that's to be expected. 

Go back to endurance pace for 5 minutes between each but keep the stopped time to a limit.

Last block is over under 2 minutes above 2 minutes at tempo.

Sample Day 5

1:10:00
68.65TSS
Endurance: Cadence Drills

Sample Day 5

15TSS
Bishop Core

Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)

Sample Day 6

1:13:00
119.8TSS
Test: CP 5/20 Pre-Fatigued

TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.

VORS: Pre-Season Cat 1-2 Part 1; 8 week, ~11 hrs/week New for 2020

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