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4 weeks to Boost your Mountain Bike Ftiness

Author

Taygan Robson

All plans by this Coach
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Length

4 Weeks

Plan Specs

cycling mountain biking intermediate masters power based hr based base period

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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 plan is here to help anyone wanting to get there Mountain Bike fitness back.

-5 to 6 hour volume for each week which is periodised from week 1 to week 4.

-You should have some level of previous fitness and experience cycling and using an indoor trainer.

-This plan takes into account Duration, Intensity, Volume and Recovery.

-These programs are compatible with all smart trainers and all external cycling apps like Rouvy and Zwift.

-Programs are Power ( Watts ) based for indoor sessions. Riding outdoors will be Active Endurance and Heart rate ( HR ) based.

-Your functional Threshold Power should be known to start these programs.

-You will be tested in the first week with a 2x8min Peak Power Output.

-All indoor training programs are 40-60min.

-Sessions are structured accordingly. Duration on weekends are for active endurance and intended to enhance and work on your mountain biking skills rather than going on the road or on the indoor trainer.

-All indoor sessions during the week are structured to work through the zones from your Active Recovery, Endurance, Tempo, Vo2 to Neuromuscular intervals.

-Any advice needed on theses programs please don't hesitate to e mail me on info@coachinc.co.za or to get a more comprehensive plan to push your fitness goals.

-Please visit www.coachinc.co.za for information about my training and testimonials from past and present clients that are currently working with me.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:49 hrs 1:00 hrs
2:30 hrs 2:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:49 hrs 1:00 hrs
2:30 hrs 2:15 hrs
—— ——

Training Load By Week


Taygan Robson

Coach inc

Founder of Coach inc - My focus is any athlete who wants to build and focus on their Bike | Swim | Run | Core and Strength. Specialising in Mountain biking | Trail Running | Xterra.
All programs are Bespoke and customised daily onto Training Peaks.
Core and strength programs are updated weekly and are easy to follow videos.
All data is analysed individually and updated daily.
Specialist in Core Strength for Sports Specific Endurance Training.
Simple and Structured programs for all levels.

Sample Day 1

0:40:00
24.9TSS
Warm up Activations.

-Warm up activations - Zn 1-2, keeping your cadence between 85-105.

-Intervals - 2x30sec @ 112% Peak Power Output & 3x6sec @ 125% Neuromuscular.

Sample Day 2

0:46:00
62.8TSS
15min Warm up and 2*8min PPO test wc

TEST: Peak Power Output for 8min - Please push these 2x8min as hard as you can!

-Take the sum of both 8min intervals and divide them by 2. This will get you an even average out of both intervals.

-Take the average and diced this by 10%, this will give your new FTP ( Functional Threshold Power. ) 

-Please add this FTP number into your Training Peak and other devices under your zones.

-If using a Smart Trainer please turn ERG Mode OFF for this test.

Sample Day 4

0:50:00
29.9TSS
Loosen the legs.

-Loosen legs - Zn 1-2, keeping your cadence between 85-100.

-Intervals - 2x30sec @ 110% Peak Power Output & 3x60sec @ 80% Tempo.

Sample Day 5

0:40:00
36.3TSS
Vo2 & Neuromuscular shorter intervals.

-Vo2 & Neuromuscular - Zn 5-6, keeping your cadence high.

-Intervals - 5x60sec @ 112% Peak Power Output & 5x20sec @ 120% & 5x10sec @ 130% Neuromuscular.

Sample Day 6

1:30:00
60TSS
Free ride out doors - Active Endurance

-Active Endurance Zn 1-2, Cadence @ 70-90.

-If you choose to do this program on an indoor trainer reduce your volume by 25%.

-Preferably you want to get as much time on the weekends on your mountain bike to improve your skill and feel.

Sample Day 8

0:40:00
42.4TSS
12min @ FTP ( 1min *12 with a 10sec surge )

-12x1min FTP - Zn 4-5, keeping your cadence between 85-100.

-Intervals - 12x60sec @ 100% FTP & 12x10sec @ 120% Vo2 at the end of each 60sec interval.

Sample Day 9

1:15:00
50TSS
60min Free ride on your Mtb

-Active Endurance Zn 1-2, Cadence @ 70-90.

-If you choose to do this program on an indoor trainer reduce your volume by 25%.

-Preferably you want to get as much time on the weekends on your mountain bike to improve your skill and feel.

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