Contact Classic: 'Crusher' Plan

Average Weekly Training Hours 05:48
Training Load By Week
Average Weekly Training Hours 05:48
Training Load By Week

If you have completed the 95 km Contact Classic before and want to 'crush' your past result, then this training plan will help you do so. By upping your training intensity and specificity using well structured training you will improve your ability to race hard for longer.

Sample Day 2
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 4
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 6
2:00:00
Long MTB hill ride - Nut Dep

Long Zone 2-3 MTB ride taking in long sustained climbs of 10 – 20 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 9
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 11
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 13
3:00:00
Long MTB hill ride - Nut Dep

Similar session to last Saturday, but this week we are going to step things up to the 3 hour mark to really challenge your body’s endurance capacity.
Long Zone 2-3 MTB ride taking in long sustained climbs of 10 – 20 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 14
1:30:00
General MTB ride

General MTB ride, plan your ride to take in a mixture of gravel roads and single track including some rough 4wd tracks if possible just riding to how you feel.

Matty Graham
|
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.