Browse More Plans

Mountain BIke - Ultra Endurance - 12 semanas

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

RANGEL RODRIGUES

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Há uma enorme diferença nas demandas físicas de ser capaz de se manter competitivo em corridas de uma hora no fim de semana em comparação a subir e descer 3mil metros ao longo de 9 a 10 horas. Ao contrário dos pilotos de fim de semana, os pilotos de Ultra-Endurance competitivos costumam registrar pelo menos 10 horas por semana na bike. O plano de Ultra-Endurance requer muitas horas de treinamento semanais. Em essência, o programa se baseia na ciência e utiliza a maior parte da mesma estrutura de treinamento durante a semana. Essa é a parte que visa as melhorias metabólicas: um aumento em sua capacidade de produzir energia a partir de carboidratos e gordura, e um aumento em sua capacidade de fornecer oxigênio aos músculos em atividade e processar o lactato antes que ele comece a se acumular. Mas então existem os desafios únicos associados a longos dias na selim, e não há outra maneira de se preparar para eles do que com longos dias na selim. O plano Ultra-Endurance requer não menos que 7 horas por semana ao longo de sua programação de 12 semanas e atinge o máximo de 13,5 a 14,5 horas de treinamento durante a semana 10. No entanto, os treinos durante a semana podem ser concluídos em apenas 90 minutos.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x5
9:38 hrs 6:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
9:38 hrs 6:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

RANGEL RODRIGUES

3SSSPORTS

I am a trainer at 3SSSPORTS with a focus on triathlon, cycling, running and mountain biking. I will be offering monthly plans and annual training plans. Courses: Running Training Prescription Course with Lazaro Velazquez IAAF Coach - Course accredited by the IAAF. Physiology and Methodology of Endurance Sports Training - Taught by Peaks Coaching Group. Workshop The Art of Training on the Training Peaks Platform - Taught by Marcos Hallack - Pedagogical Ambassador of Training Peaks in Brazil


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

Still have questions about this plan?
$120.00 - Buy Now