This mountain bike training plan is geared toward a Beginner or Cat 3 Mountain Bike Racer. This training plan will set you up to peak for the second time this season. It is best to start after a break from training. It would be best to time the start of this program 4-6 weeks before your planned 2nd peak. This Mountain Bike Training Plan is a 2 month training plan geared toward the In Season Racer looking to peak for the 2nd time this year, and who wants to see fitness built while racing. The training plan takes into account the importance and options of racing throughout the season. Starting your first weekend, you will have the option to race or do a breakthrough ride on the weekends when not racing. The 2nd Peak program is meant to get you to another peak at the end of your season. The first month is focused on building up your fitness level and the second month is meant to bring you to a peak for the last two weeks of the program. This two month program using a combination of High Intensity intervals, Pmax intervals, VO2max, Threshold and aerobic maintenance workouts to get you recovered for racing, and also build up to a second peak. You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road or mountain bike. With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training. Expect the following from this plan: *7-10 hours of riding per week *2 months of pre-designed workouts with the option of racing or doing a hard training ride every weekend *5 days of riding per week(Tuesday, Wednesday, Thursday, Saturday, Sunday) *2 off days per week(Friday) *All rides that are longer than 90 minutes will be scheduled on weekends *Rides during the week range from 45-90 minutes *Clear and precise instructions on how to execute each workout *When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 2-3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
BT: Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Once you get home, log into your training peaks account. Go to your my settings, training zones tab, enter your threshold HR, and select Joe Friel's training zones for cycling. Your HR training zones are now set for the entire training program. Nice job!
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very eas recovery ride.
Ride easy for most of the time. Within the workout include 4 x 90 second Zone 4-5 intervals. Build into these slowly. Take 3 minutes recovery between each. Finish the workout with easy spinning zones 1-2 only.
Ride Zones 1-2 mainly including 3-5 x 30 second accelerations within the workout. Take 2-3 minutes between these. These accelerations should be build ups to race pace(Zone 4).
Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.
Warm up 20-30 minutes including 3-5 x 30 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart!
Ride easy for 15 minutes. Then do 2 all out TT's on a mountain bike course similar to a race course you would find at your next race that takes about 20 minutes to complete. Take 10 minutes rest between each TT. Try to make your second TT faster then your previous ones (i.e. 2nd faster then the first). Finish the workout with easy spinning Zones 1-2.