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1 Month Intermediate Enduro MTB Race Prep with Strength and Mobility

Author

Ryan Geiger

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling mountain biking intermediate masters hr based strength

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Plan Description

A 1 month preparation program built for intermediate riders getting ready for an Enduro Mountain Bike Race. This plan includes bike, strength, and mobility work tailored around the demands of Enduro Racing. Every Geiger Coaching Plan starts with protocol to establish your Functional Threshold Heart Rate so you know exactly how hard you should be training. Take your fitness and skill to the next level with this easy to follow and effective plan. Created by a coach that has experience racing at the Enduro World Series level.

All you will need for this plan is a mountain bike and a heart rate monitor! All of your strength work can be done with no equipment except a bicycle inner tube. This doesn't mean you won't be working hard...Get ready to challenge yourself and find new levels of speed and fun!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
2:07 hrs 1:30 hrs
0:44 hrs 0:40 hrs
2:22 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
2:07 hrs 1:30 hrs
0:44 hrs 0:40 hrs
2:22 hrs 3:00 hrs

Training Load By Week


Ryan Geiger

Geiger Coaching

At Geiger Coaching we believe in a wholistic approach to training that creates effective and sustainable racers. By dropping the cookie cutter format of road style periodization, which dominates many coaching programs, we take a step further into event specific preparation. All factors are considered to make a program that is tailor made to fit the needs of each individual.

Sample Day 1

1:00:00
100TSS
Welcome and Establishing Zones

Welcome to your Geiger Coaching Plan!

We're excited to get you riding faster, safer and longer with your 2 month Enduro MTB Plan.

First off, lets establish your Functional Threshold Heart Rate Value. This number will act as a guide to the values referenced in your training plan.

Find a smooth consistent road or trail that you can do a 20 minute unbroken effort on. Ideally slightly uphill with little to no technical features. Record your start and finish location, average heart rate and conditions for test to reference in future tests.


-20 mins warm up at endurance effort(6 out of 10)

-4x30 sec max effort high cadence(110+) w/30 sec rest in between.
-5 mins recovery(4 out of 10)

*Do the above portions of this workout on your way to your test track destination.

LT Test: One max 15 min effort.

Cool down with 15 minutes of recovery riding (4 out of 10)

Take the average heart rate of your 15 minutes to use as your functional threshold heart rate. You can upload this into your Training Peaks profile which will allow your training metrics to be calculated for each of your workouts.

Sample Day 2

0:30:00
15TSS
Mobility and Strengthening

Complete attached document. Following workout descriptions.

Sample Day 4

1:30:00
75TSS
Start Sprint Practice

30 min endurance pace warm up.

- 10 x 10 second start sprints from one foot down start position (1 min rest in between)

- 10 x 10 second start sprints from track stand start position (1 min rest in between)

10 x 10 second start sprint. Starting in track stand and hardest gear.

30 min easy spin.

Sample Day 6

2:00:00
100TSS
4 x 5 min Descending Intervals

30 min endurance warm up

4x30 sec high cadence max efforts(110+) w/30 rest in between

5 mins endurance

4x5 min descending efforts on the bike you will be racing on. Pick a trail that is a good mix of pedaling and tech. Focus on carrying speed as well as putting in smart/powerful pedal strokes. Recovery is pedaling back up to the top.

Additional Riding at endurance

Sample Day 9

1:30:30
76.2TSS
15 x 30 sec Power Intervals

10 min endurance warm up with 15x30 sec max effort with 2 min rest in between.

Cadence that feels natural...first 10 seconds standing/last 20 seated.

Additional Riding at endurance

Sample Day 10

0:30:00
15TSS
Posterior Chain Mobility

Complete attached document. Following workout descriptions.

Sample Day 12

1:00:00
40TSS
1 Hour Recovery

1 Hour at Recovery Heart Rate. Keep effort minimal and avoid hard accelerations.

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