7-Day Mountain Bike Stage Race - Finishers Plan

Author

Lynda Wallenfels

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength, 3 Other, 4 Bike, 1 MTB

Longest Workout

6:30 hrs

Plan Specs

cycling mountain biking intermediate time goal multi day hr based pace based tss based

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Summary

Use this plan to prepare for a multi day mountain bike stage race such as Trans Rockies, Trans Alps and Cape Epic. This plan is designed to give you the strength and fitness required for a successful completion of the event.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:22
Training Load By Week
Average Weekly Training Hours: 12:22
Average Weekly Breakdown

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com

Back to Plan Details

Sample Day 1

0:30:00
DAY #1 Core and Stretch

DAY #: Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.

Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2

1:30:00
DAY #2 HR Performance 20 min Field Test

DAY #2: Heart rate and performance test. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Sample Day 3

1:10:12
DAY #3 Pedaling skills

DAY #3: Warm up for 10 minutes with easy spinning.

Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below.

Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below.

One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below.

10 minutes easy cool down.

Sample Day 3

0:30:00
DAY #3 Core and Stretch

DAY #3: After riding today do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.

Sample Day 4

1:30:00
DAY #4 Tempo Intervals

DAY #4: Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Sample Day 4

0:15:00
DAY #4 Foam Roll and Stretch

DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 5

0:30:00
DAY #5 Core Training

DAY #5: Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.

7-Day Mountain Bike Stage Race - Finishers Plan

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