4.1 - MTB: SPRING - Power Based 8 Weeks Int/Adv ****NEW**** (Workout Builder format)

Average Weekly Training Hours 10:42
Training Load By Week
Average Weekly Training Hours 10:42
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

This training plan is made for mountain bikers who train with power, heart rate, or perceived exertion. We have provided testing protocol and explained how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are and provide the correct information for testing in the future.

So you want to race your MTB bike?

This plan is PART 2 of our MTB Race Series plans for the MTB or road cyclist that wants to do multiple MTB races and/or compete in a series and has between 10-15 hours a week to train. This is not a beginner plan and the workouts are hard, long and will make sure you are ready.

MTB racing means you need to prepare your body for a lot of hard effort, particularly in your VO2Max Training Level, which is high intensity, but you also have to be ready for lots of endurance work.
You need to get ready to go hard for at least three days in a row so this means you will be seeing a steady dose of two things, VO2Max Intervals and Block Training to help improve your overall fitness and stamina.

If you see a day with both a MTB and a Road bike Workout, the Road bike Workout is an alternate if weather does not allow you to perform a MTB Workout.

I know you are going to really do awesome!!!
Go for it!
Hunter

Sample Day 2
1:00:00
47.9TSS
MTB ENDURANCE Ride (1:00)

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
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MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
1:00:00
50.9TSS
ENDURANCE Day (1:00)

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 3
1:00:00
47.9TSS
MTB ENDURANCE Ride (1:00)

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
--------
MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
47.9TSS
MTB ENDURANCE Ride (1:00)

WU: 15-minute solid warm-up with 2-3 accelerations to open up the legs.
--------
MS: Let’s hit the singletrack!! Today is about riding in the woods and mountains to get in some good, solid endurance training in your Endurance Training Level (Power Z2, HR Z2, RPE 2-3). Keep the effort steady and avoid taking too many “mini-breaks”. Think about your technique over obstacles and rock gardens; smooth riders win races because they conserve energy over the tough stuff while others are “muscling” it out. The effort should be hard, but not so hard that you can't talk to a friend while riding. Enjoy the day!!
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CD: 15 – 20 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
50.9TSS
ENDURANCE Day (1:00)

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 5
0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.

Sample Day 6
1:05:00
73.8TSS
FTP-Functional Threshold Power Test 1 x 20 (1:05)

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.