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EPC Motatapu - 'No Sweat' training plan

Author

Matty Graham

All plans by this Coach
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Length

9 Weeks

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Plan Description

Welcome to the Motatapu ‘NO SWEAT’ Performance Plan.

This plan has been designed by Sport Scientist and Performance Coach Matty Graham of Exponential Performance Coaching and is best suited for those riders in the ‘Recreational’ category of the Motatapu who want to get their training right in their first attempt of the event so than can complete the event ‘NO SWEAT’ or those who are returning to the race wanting to better their previous time for the 47km Motatapu MTB course.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:38 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:38 hrs 4:30 hrs
—— ——

Training Load By Week


Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

Sample Day 1

1:00:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 2

1:00:00
2 phase hill climbs

Warm up for 10-15 min then perform 4x4 min 2 phase hill climbs on a long moderate grade climb as outlined below.

-2 min seated climbing relaxed in Zone 3
-2 min, change up 1 or 2 gears (i.e. into a bigger gear, making it harder) jump out of your saddle and climb as hard as you can for the next 2 min
-Between intervals ride easy downhill or uphill (if it is a long climb) for 2 min before repeating
Following intervals ride steady up to prescribed session time.

*This session can be performed on a MTB or road bike on a sealed or gravel road.

*If your knees begin to hurt during this session STOP the intervals immediately, warm down and seek advice from a physiotherapist.

Sample Day 4

1:00:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 6

2:00:00
Endurance hill ride

Long MTB taking in long sustained climbs of 10 – 15 min in length. During the climbs focus on climbing at a steady pace both in and out of the saddle. Plan your ride to take in a mixture of gravel roads, single track including some rough 4wd tracks if possible.

Sample Day 8

1:15:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 9

1:00:00
2 phase hill climbs

Warm up for 10-15 min then perform 5x4 min 2 phase hill climbs on a long moderate grade climb as outlined below.
-2 min seated climbing relaxed in Zone 3
-2 min, change up 1 or 2 gears (i.e. into a bigger gear, making it harder) jump out of your saddle and climb as hard as you can for the next 2 min
-Between intervals ride easy downhill or uphill (if it is a long climb) for 2 min before repeating
Following intervals ride steady up to prescribed session time.

*This session can be performed on a MTB or road bike on a sealed or gravel road.

*If your knees begin to hurt during this session STOP the intervals immediately, warm down and seek advice from a physiotherapist.

Sample Day 11

1:15:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

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