7-Day Mountain Bike Stage Race - Personal Record Plan

Average Weekly Training Hours 15:55
Training Load By Week
Average Weekly Training Hours 15:55
Training Load By Week

This plan is for the endurance racer with goals to produce a personal best performance in a week long hilly mountain bike stage race such as BCBR, Cape Epic, Single-track 6, Train Rockies, Trans Alps and Breck Epic and more. This is a demanding plan requiring a high level of dedication and motivation to achieve set goals. This Personal Record plan is designed with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.

Prior to starting this 12-week plan you must be in the habit of riding 4+ times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 6 - 7 days in a row. You are peaking for this Stage Race.

This is a 12 week training plan. The start of the stage race is planned for Saturday or Sunday in week #12 of the plan. Start this plan 12 weeks prior to your stage race start date.

This is a tough plan to ready you for a challenging race.

Visit our LW Coaching website 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.

Sample Day 1
0:45:00
DAY #1 Core, hip and upper-body strength

DAY #1: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then follow this circuit 2-3 times through:

- 10 push-ups
- 10 pull-ups
- 10 pillar ball twists
- 10 psoas crunches to each side
- 10 regular crunches
- 10 oblique crunches
- 10 side lifts to each side
- 10 supermans
- 10 glute bridges.

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

Sample Day 2
1:30:00
86TSS
Power and HR Performance 20 min Field Test (structured)

Heart rate, Power and Performance Field Test.

If you are continuing on from the LW Coaching Base Training Plan , you did this test last week. There is no need to repeat it this week. Instead do the 10 x 1 workout - do not do the test and the 10 x 1 workout today, choose one! If you are new to LW Coaching training plans, do the test today to set your heart rate training zones, power levels and performance benchmark.

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. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example, if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Sample Day 2
0:10:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

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.

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

Sample Day 3
2:00:00
99.2TSS
DAY #3: L2/3 climbs base (structured)

Choose a hilly route with long steady climbs today. On or off-road - your choice. On each climb start in power L2 or HRZ2 and gradually build to power L3 or HR zone 3. Settle into a nice zone 3 climbing rhythm and ride the remainder of the climb in zone 3. Ride mostly easy and fuel up on the flats and downhills today.

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 4
2:00:00
133.2TSS
DAY #4: 9 x 30 sec uphill (structured)

Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 16 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1
- 1 min power L5 or building to HRZ5 by the end of the minute
- 3 min power L1 or HRZ1

Main-Set:
- 9 x 30 sec uphill in power L6 or 200% FTP* or at 90% effort level**.
- 4.5 min recoveries after each interval in HR zone 1 or Power L1.

NOTES: Do the first three intervals seated 100%. On the next 3 intervals do the first 15 secs seated and last 15 secs standing. Last 3 intervals do whatever gets you the most power.

Coach Lynda Tip: Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.

- After the intervals ride 45 mins in power L2 or HRZ2

Cool-Down:
- Easy spin in power L1 or HRZ1 to complete ride time. Cut this cool down short if you are riding indoors.

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* The abbreviation FTP is Functional threshold power. See our power training glossary here https://lwcoaching.com/power-training-glossary/

** If you do not have a power meter, pace with perceived exertion today. The interval duration is too short to use heart rate as a pacing tool.

Review this intensity chart https://lwcoaching.com/training-intensity-guidelines/ to dial in your pacing by perceived exertion.

Lynda Wallenfels
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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