40+ Masters 50 Mile Mountain Bike Race - Personal Record Plan

Average Weekly Training Hours 12:17
Training Load By Week
Average Weekly Training Hours 12:17
Training Load By Week

Consistency – Strength – Skills – Intensity - Recovery This plan is designed specifically for the 40+ Masters racer who is familiar with the 50 mile distance and has set a goal to finish the next one in a personal record time - go faster than you have before. A 20 year old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters 50 mile Personal Record training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete. Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30 year old with naturally slow recovery. Completing the 12 week LW Coaching Masters 40+ Cross Country Mountain Bike Base Training Plan prior to this Masters 50 mile Personal Record training is a recommended way to stack these training plans. Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold. 12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age. Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races. Weekly intensity sessions: This 50 mile Personal Record training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals. Race execution practice: Race day warm up practice. Endurance sessions with specific pacing and fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. 50 mile personal record pacing guidelines and race pace practice sessions build towards race day. This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in week 6 to track performance improvements, power increases and check your heart rate zones are accurate. 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
0:45:00
Strength Maintenance A

Focus: Maintenance of strength established in Base training plan.

Warm up with 5 minutes of cardiovascular exercise. Then do 2 sets of maintenance weight lifting; squat, power clean, bench press, cable row. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). 1-2 min rest between sets. Lift with good technique and at a comfortable speed.

Do the exercises in this order: 2 sets of squats, 20 x crunches, 20 x oblique crunches, 2 sets of power clean, 20 x back extensions, 2 sets of bench press, 2 sets of cable row. Then for 10 mins do core work or strengthen a personal weakness or complete personal rehab exercises. Finish with 5 minutes of stretching.

NOTES: Power clean demo video here http://www.coreperformance.com/knowledge/movements/power-clean.html

Crunches and back extensions are with body weight only.

Sample Day 2
1:30:00
Power and HR performance 20 min TT test

If you are new to LW Coaching training plans, do this test today to set your heart rate training zones, power levels and performance benchmark. If you are continuing on from the LW Coaching 40+ Masters Base Training Plan then you did this test last week. There is no need to repeat it this week. Instead do the 12 x 30 sec workout - do not do the test and the 12x 30 sec workout today, choose one!

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 a long easy cool down.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

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.

Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Ultragen, Recoverite or Carborocket Rehab or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 today and use every recovery method available to you.

Sample Day 2
0:10:00
Foam Roll and Stretch

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

Sample Day 2
2:00:00
Option #2 Intervals

Miss out this session if you do the 20 min test today.

Warm up with 30 minutes easy spinning then do 12 X 30 seconds at max effort with 4.5 minutes easy spinning between each repeat. Do the first six intervals seated 100%. On the next 3 intervals do the first 15 secs seated and last 15 secs standing. Last 3 intervals do whatever gets you the most power.

Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.

Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Ultragen, Recoverite or Carborocket Rehab or eat real food. Fast recovery after today's session is crucial to be able to put out a quality session tomorrow. Read this Recovery Strategies Doc: http://lwcoaching.com/?p=137 today and use every recovery method available to you.

Sample Day 3
0:45:00
Strength Maintenance B

Focus: Maintenance of strength established in Base training plan.

Warm up with 5 minutes of cardiovascular exercise. Then do 2 sets of maintenance weight lifting for deadlift, push press barbell and dumbbell snatch. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). 1-2 min rest between sets. Lift with good technique and at a comfortable speed.

Do the exercises in this order: 2 sets deadlift, 60 second plank, 2 sets push press barbell, 10 x each leg box blast, 2 sets each side dumbbell 1-arm snatch, 10 x each side 1-leg glute bridge. Then for 10 mins do core work or strengthen a personal weakness or complete personal rehab exercises. Finish with 5 minutes of stretching.

NOTES: Plank, box blasts, 1-leg glute bridge are body weight only.

Pushpress barbell (demo video here http://www.coreperformance.com/knowledge/movements/push-press-barbell.html), glute bridge 1-leg (http://www.coreperformance.com/knowledge/movements/glute-bridge-one-leg.html), box blast (demo video here http://www.coreperformance.com/knowledge/movements/box-blast-continuous.html), dumbbell 1 arm snatch (see demo video here http://www.coreperformance.com/knowledge/movements/snatch-1-arm-dumbbell.html).

Sample Day 3
1:00:00
Recovery spin

Easy recovery spin on a mostly flat course or indoors in heart rate zone 1. If you are sleepy, tired or time-crunched, miss this ride out and choose passive rest instead. You can bike commute, do errands on your bike, warm up for strength work on a stationary bike, spin on rollers etc. Any pedaling time counts towards this session. The strength session today is higher priority than this ride. This is a low priority ride.

Sample Day 4
0:19:59
Restorative yoga

Short yoga session with a focus on restorative, stretching and relaxing poses.

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