8-12hr/week intermediate Build/Early Season Race Plan - Marathon/XC MTB Athlete

Average Weekly Training Hours 10:12
Training Load By Week
Average Weekly Training Hours 10:12
Training Load By Week

This plan is a 12 week training program used as an early season build into an early season race - This plan will target a race performance on the 12th and final week of the program - THIS PLAN IS NOT MEANT TO PEAK FOR ANY RACE, IT IS MEANT FOR BUILDING EARLY SEASON ENDURANCE - This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 8-12 hours a week to training. This program consists of cycling and off the bike strength training. This plan is best for those who start off season training early and need to fill the gap between plans, or for those who are starting late in the season and need to build endurance before working on race fitness. Timing is everything so if you are not shure of which plan to use, email Mike at schultz@highlandtraining.net This program consists of cycling and off the bike strength training. This plan is intended to be followed using heart rate and perceived exertion mainly. Power notes are added but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program. Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.

Sample Day 1
1:00:00
STRENGTH WORK - ENDURANCE PHASE 25-35 REPS

PERFORM 2 TO 4 SETS WITH 30-60 SECONDS REST BETWEEN SETS - PERFORM 25-35 REPS PER SET FOR MOST EXERCISES

RECOVER FOR 3-5 MINUTES BETWEEN EXERCISE
Perform one exercise at a time before moving on to the next.

EXERCISES TO PERFORM -

NARROW SQUATS - You can use a Swiss Ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -

DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground. Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 25-35 with -

BACKWARD LUNGES - count one side as one rep - so 24 reps = 12 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.

SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -

MEDICINE BALL PUSH UPS - perform 15-25 reps with 30-60 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 plus reps, start with 8-10 per set -

MEDICINE BALL V UPS - Same as above. If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 15-25 with 30-60 seconds between each set - perform 2-4 sets of these -

PLANKS - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Work 2-4 sets -

FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS

STRETCHES - http://highlandtraining.net/stretches.html

Sample Day 2
1:30:00
FORCE WORK W STEADY SPINNING (ZONE 4-5a RANGES)

THE GOAL - WORK FORCE WITH GOOD INTENSITY WHILE CLIMBING THE HILLS OR ON FLATS TODAY - KEEP THE REST OF THE DAY STEADY SPINNING IN ZONE 2 RANGES - As always, warm up and check your system at the zone 2 ranges - If you are experiencing sore legs and heavy breathing, then work the lower end ranges of today’s focus but still try to work good force with a bigger gear or SS - If you feel good then work into efforts on short and long hills, as long as you can today, working standing, seated and pushing a bigger gear, working your HR anywhere into the Zone 4-5a ranges - IF YOU FEEL GOOD TO WORK A FEW SUPER LONG HILLS IN THESE RANGES, GO FOR IT - Recover from each effort when needed and spin steady in the zone 2-3 range for at least 5-10 minutes between efforts - take easier spin breaks in zone 1 when needed.

Sample Day 3
1:30:00
STEADY SPIN - ( ZONE 2)

WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.

Sample Day 4
2:00:00
5-10 MIN STEADY TEMPO WORK (ZONE 3 RANGE)

THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE, then add more warm up into the mix. When you’re feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as your feeling today.

Sample Day 6
3:00:00
5-10 MIN STEADY TEMPO WORK (ZONE 3 RANGE)

THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE, then add more warm up into the mix. When you’re feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as your feeling today.

Sample Day 7
2:00:00
STEADY SPIN - ( ZONE 2)

WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.

Sample Day 8
1:00:00
STRENGTH WORK - ENDURANCE PHASE 25-35 REPS

PERFORM 2 TO 4 SETS WITH 30-60 SECONDS REST BETWEEN SETS - PERFORM 25-35 REPS PER SET FOR MOST EXERCISES

RECOVER FOR 3-5 MINUTES BETWEEN EXERCISE
Perform one exercise at a time before moving on to the next.

EXERCISES TO PERFORM -

NARROW SQUATS - You can use a Swiss Ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -

DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground. Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 25-35 with -

BACKWARD LUNGES - count one side as one rep - so 24 reps = 12 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.

SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -

MEDICINE BALL PUSH UPS - perform 15-25 reps with 30-60 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 plus reps, start with 8-10 per set -

MEDICINE BALL V UPS - Same as above. If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 15-25 with 30-60 seconds between each set - perform 2-4 sets of these -

PLANKS - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Work 2-4 sets -

FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS

STRETCHES - http://highlandtraining.net/stretches.html

Mike Schultz, CSCS
|
Highland Training

Training programs are for all athletes, from novice to elite, who are interested in improving their athletic performance, strength and fitness for endurance and ultra-endurance sports.

For more information about custom coaching programs please visit - http://highlandtraining.net - for full details of all services.