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BUILD - Time Limited MTB Endurance Preparation

Author

Peter Glassford

All plans by this Coach
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Length

14 Weeks

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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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Plan Description

This 3 Month plan is ideal for a busy, time-limited athlete who is signed up for an Endurance Offroad race but do not want to get super deep on gadgets and complicated workouts.

This plan will get you fit but also make sure you are prepared. It follows the same progressions and ideas I have used to get many athletes to great results with limited time spent training.

For aggressive goals/advanced athletes or irregular schedules Please consider coaching or a custom 3-month plan (see below)

The weekly hours range from 4-5 up to 10-15 hours in the biggest weeks. There are options noted to extend or reduce as your schedule dictates.

I have included weekly/monthly notes to help guide athletes towards the preparation required to succeed. My experience has been that much of the success at this event is due to mental toughness and really strong preparation. This plan aims to help you with these aspects, as well as your physical fitness.

There is a brief and flexible core/strength routine with PDF downloads included as a bonus!

Please feel free to email me peterglassford@gmail.com with any questions.

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For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:22 hrs 9:55 hrs
0:04 hrs 0:30 hrs
0:30 hrs 0:30 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:22 hrs 9:55 hrs
0:04 hrs 0:30 hrs
0:30 hrs 0:30 hrs
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

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

0:30:00
15TSS
easy rec spin + prep bike, gear, body and mind!

easy spin today.
-
Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier.
-
The Overall RPE of ride very low
-
Additionally, use today to make sure your bike, gear, body and mind are 100% ready to go for upcoming training and/or races

Sample Day 3

1:00:00
49TSS
'Strava Test' -> Time yourself up two local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving.
(*note you don't need strava, just time yourself from a point and note the time to get to top of hill)


Make sure you warmup well, at least 15 minutes with 3-5 x 30 sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs . on road is best or a trail that isn't super susceptible to rain/mud.

aim for a 2-3 min one and one that is 3-30 min long (short and long )

Go easy for 5-10 min between

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 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

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 6

1:15:00
ENDURANCE RACE HR LIMIT - Test Speed/Watts <Goal HR

Today we want to see how far or fast you can go at a *SUB*maximal effort. Think of it as testing your 'all day' or 'endurance' pace.
-
As you get fitter that 'easy all day pace' gets faster and for longer endurance races (if not all races) this is an important aspect to see improving.
-
This test is also not as stressful or difficult as a Time trial that is maximal.
-
WU:
gradually over 15-30 min until you are about 5-10 beats from your HR LIMIT (it is often around 85% of Max HR
-
MAINWO:
Ride 30 min UNDER that HR/Effort and note your distance covered and/or wattage.

-
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 for the sake of consistency.
-
CD: 30-60 min on fun, race specific terrain

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