This plan is for the endurance-distance mountain biker with goals to increase strength and speed over the winter. This plan can be followed using heart rate only or power plus heart rate. Both heart rate and power testing and training instructions are available daily. Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength. Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
DAY #1: This is a session to open up your legs. Tomorrow you will do a time trial test to set your heart rate training zones and/or power training levels.
After warm-up do a 10 minute tempo interval in heart rate zone 3, power L3 or at a
moderate effort level. Then spin easy for 5 minutes. Next ride 3 x 60 seconds building to
heart rate zone 4 over the minute or in power L5 or at a moderate-fast pace with 3 minute
recoveries in HR zone 1 or Power L1 between each. Finish with a very easy cool down and
Day #2: Heart rate, Power and Performance Field Test. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort.
Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down.
Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm .
Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
Day #2: Use a combination of rolling on the foam roller and stretching to work out your hot spots.
DAY #3: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through. Finish with 10 minutes of stretching.
For exercise descriptions click on this link Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/
DAY #3: This is a recovery ride. Miss it out in favor of passive rest if you are tired or busy. Very easy recovery spin on a flat course. Best on road bike. This ride can be done as a warm up before the strength session. Trainer or spin bike works fine.
DAY #4: Hill intervals. Up a 6-8% hill do 3 x 3 minutes at power Level 5 or building to heart
rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 between each interval. Spin
for 5 minutes in HR Z1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes at power L5 or
building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1. Spin for 5 minutes in HR Z1
or Power L1. Then do 3 X 1 minute at power L5 or building to HR Z5 with 3 minute recoveries
in HR Z1 or Power L1.
Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR Z1 or Power L1. Abbreviations: HR Z1 =heart rate zone 1. Power L5 = Power Level 5.
DAY #4: Use a combination of rolling on the foam roller and stretching to work out your hot spots.