8 Week Early Prep MTB : 8 hours per week
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8 Week Early Prep MTB : 8 hours per week
Author
Kurt Perham
All plans by this CoachLength
8 Weeks
Typical Week
2 Custom, 2 Strength, 4 Bike, 2 MTB
Longest Workout
1:26 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced masters power based strength
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
An early season Prep plan for the MTB athlete with a time limit of ~9 hours per week.
--access to a gym or home gym
--there is NO FTP test so assumption of what your zones are
--some workouts written for the road but can be easily used on the MTB.
--Most sessions built using Workout Builder so able to use on Smart Trainers.
Stats
Sample Day 1
Your Daily Details.
-be an ATHLETE everyday
-includes diet, sleep, stress management.
-simple stretching
-some basic self massage (get some massage lotion, work from feet to hips always towards the heart)
--PICK 2 songs from your playlist and do the following.
-cat cow
-prying squat : https://www.youtube.com/watch?v=YDIksAI25MA
-spiderman instep stretch : https://www.youtube.com/watch?
v=1hhb1sb67Eg
-hip rocking : https://www.youtube.com/watch?v=GImwCsuBLyo
Then do 5-6 x banded hip bridges w/2sec hold : https://www.youtube.com/watch?v=GjLPEfu5PN0
And finish with 5 full tension breathe plank hold.
- 120-200sec done continually.
Sample Day 1
-check the energy.
--if whupped take the day off.
--option to spin VERY EZ (sub 60%)
--if multisport athlete, you could sub in a 2k ez swim
--if runner a power hike could fit the bill here.
Sample Day 2
Workout duration:
-35-60min
--sub 78%
--RPE is 4-5 out of 10
--1 bottle per hour of water or sports drink
-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour
Sample Day 2
WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
-https://www.youtube.com/watch?v=kQ9HGPjY1qs
-Simple Power.
--DB squat jumps : https://www.youtube.com/watch?v=wVpp2XH1ELI
--3 x 5
2 x Tri-sets:
-Tri-set A:
-Trap bar deadlift, use the low handle if you can : https://www.youtube.com/watch?v=WzvsIU9FW60
-TRX ROW
-Plank for 5 forceful complete breathes
Tri-Set B:
--SLDL : https://www.youtube.com/watch?v=b8MmbhVL5io
-- Push up (add weight Vest if you need to)
--SIDE PLANK
WD:
-light static stretch + rehydrate and calories
Sample Day 3
WU: 20min @ 55-70% of FTP/20MP : ~200KJ of easy riding. -finish with 3-5min @ tempo pace (near 80% of FTP) then spin easy for 2-3min MS: x big gear, Force based Sprints. Done from a "walking pace" of ~8-10mph. Start in ~53x17 or 53x15 EXPLOSIVE and quick, no longer than 10sec. Full recovery, 2-3min as needed. Goal is to stay within 10% of peak watts. CD: 15+ minutes at a similar pace to the WU.
Sample Day 4
WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
-https://www.youtube.com/watch?v=kQ9HGPjY1qs
-Simple Power.
--DB squat jumps : https://www.youtube.com/watch?v=wVpp2XH1ELI
--3 x 5
2 x Tri-sets:
-Tri-set A:
-Trap bar deadlift, use the low handle if you can : https://www.youtube.com/watch?v=WzvsIU9FW60
-TRX ROW
-Plank for 5 forceful complete breathes
Tri-Set B:
--SLDL : https://www.youtube.com/watch?v=b8MmbhVL5io
-- Push up (add weight Vest if you need to)
--SIDE PLANK
WD:
-light static stretch + rehydrate and calories
Sample Day 4
Workout duration:
-35-60min
--sub 78%
--RPE is 4-5 out of 10
--1 bottle per hour of water or sports drink
-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour