EPC Motatapu - 'Personal Best' training plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:01

Welcome to the Motatapu ‘Personal Best’ 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 competing in the ‘Sport’ category of the Motatapu who want to set a personal best result.

Using high quality training sessions this plan aims to extend your limits through specific high quality scientific training sessions so that you are in peak condition for the 47km Motatapu MTB race.

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
1:15:00
3 phase hill climbs

Warm up for 10-15 min then perform 4x6 min 3 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) dropping your cadence but stay seated building in to Zone 4
-2 min, change up again (i.e. into a bigger gear), 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 3 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
1:15:00
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 6
1:45:00
Long MTB hill ride - Nut Dep

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

Nutrient depravation(NUT DEP)
*The purpose of these sessions is to place an increased strain on your body to produce its own energy while training, rather than just getting its energy from food and drink as you go. By doing this your body adapts to become better and more efficient at producing its own energy for longer.

*Refrain from eating and minimise your fluid intake throughout this session. You will find you will become ‘flat’ after about 90 min but from this point is where the biggest gains can potentially be made.

*ALWAYS carry some gels and fluids with you to get you home if you ‘hit the wall’ completely. It is critical that following these sessions you consume adequate nutrition and fluids within 30 min, a recovery shake is ideal for this.

*When you start to hit the wall head home and recover as you have got maximal benefit from this session today. If you continue to ride you will just prolong the time required to recover and will not gain any extra benefits.

*To find out more on this type of training check out this article I wrote for the NZ tri and multisport magazine at the following link: http://exponentialperformancecoaching.com/assets/PDFs/Science-of-Endurance-articles/MG-training.pdf

*This is an advanced training method an should not be attempted by those athletes unaccustomed to long rides or those with conditions the impair blood glucose regulation.

Sample Day 7
1:00:00
Technical ride

Technical MTB ride working on technical riding skills on single track + active recovery.
Keep session at an easy intensity (Zone 1-2) working on those skills that you struggle with the most.
Aim to finish this ride feeling fresh and energised. If your legs feel overly tired cut this session short, head home and rest up.

Sample Day 9
1:15:00
3 phase hill climbs

Warm up for 10-15 min then perform 4x6 min 3 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) dropping your cadence but stay seated building in to Zone 4
-2 min, change up again (i.e. into a bigger gear), 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 3 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 10
1:00:00
Technical ride

Technical MTB ride working on technical riding skills on single track + active recovery.
Keep session at an easy intensity (Zone 1-2) working on those skills that you struggle with the most.
Aim to finish this ride feeling fresh and energised. If your legs feel overly tired cut this session short, head home and rest up.

Matty Graham
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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.