Winter Training Plan for Endurance Distance Mountain Bikers

Average Weekly Training Hours 13:27
Training Load By Week
Average Weekly Training Hours 13:27
Training Load By Week

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.

Sample Day 1
0:53:00
47.6TSS
DAY #1 Opener session prior to testing day (structured)

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.

Warm-up:
- Gradually bring intensity up to power L3 or HRZ3 or up to a moderate level over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1

Main-set:
- 10 minutes in power L3 or HR zone 3 or tempo pace or at a moderate effort level
- 3 minutes in power L1 or HRZ1 or very easy spinning
- 3 X 60 seconds in power L5 or building to HRZ5 by the end of each minute or at a fast pace with 3 minute easy spin recoveries after each interval

Read the Training Intensity Guidelines doc to dial in your pacing today https://lwcoaching.com/training-intensity-guidelines/

Cool-down:
- Easy spin cool down followed by a light stretch.

Sample Day 2
0:10:00
DAY #2 Foam roller and stretch

DAY #2, session #2: After your 20 min time trial field test use a combination of rolling on the foam roller and stretching to work out your tight areas.

Sample Day 2
1:30:00
86TSS
DAY #2 Power and HR Performance 20 min Field Test

DAY #2, session #1: Heart rate, Power and Performance Field Test. This test is to set your power (watts) training levels and/or heart rate training zones. It is also used to establish a performance benchmark to compare and track your progress. You will repeat this test in week 4, 8 and 12 of the plan.

Prior to conducting this test review the Testing Guidelines doc found at this link: https://lwcoaching.com/183/

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. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

Coach Lynda tip: If you are riding indoors, eliminate the 30 min cool down spin to keep your ride time to 60 mins total.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Sample Day 3
1:00:00
DAY #3 Strength Training

DAY #3: Strength Training
Warm up:
- 5 minutes of easy aerobic exercise or calisthenics

Main-set: Repeat this routine 2-3 times through.
- 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.

Cool-down:
-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/

Sample Day 3
0:30:00
15.1TSS
DAY #3 Recovery Spin

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.

Sample Day 4
0:15:00
DAY #4 Foam Roll and Stretch

DAY #4: Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 4
1:30:00
98.6TSS
L5 hill intervals 3 x 3, 3 x 2, 3 x 1 (structured)

DAY #4: Hill intervals 3 x 3, 3 x 2, 3 x 1

Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1
- 1 min power L5 or building to HRZ5 by the end of the minute
- 3 min power L1 or HRZ1

Main-Set: Ride these intervals up a 6-8% hill with recoveries coasting back down the hill or spinning easy

- 3 x 3 minutes in power L5 or HRZ5 with 3 minutes easy spin recoveries after each interval.
- 3 x 2 minutes in power L5 or HRZ5 with 3 minutes easy spin recoveries after each interval.
- 3 x 1 minutes in power L5 or HRZ5 with 3 minutes easy spin recoveries after each interval.

Coach Lynda tip: If you do not have a 3 minute hill, start your interval on the flat and end it at the top of the longest hill you do have. If you do not have any hills available for uphill training, follow the session on flat terrain or on an indoor trainer.

Cool-down:
Finish ride time at an easy pace.

Abbreviations: HRZ1 = heart rate zone 1. Power L5 = Power Level 5.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com