Training Bible Mountain Bike 3 month cycling base period program (6 to 10.5 hours per week) (Copy)
Author: Rob Kelley
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 2 Strength, 5 Bike, 1 Day Off
Longest Workout:
3:00 hrs
Author: Rob Kelley
Length: 12 Weeks
Tags: cycling, mountain biking
Typical Week: 2 Strength, 5 Bike, 1 Day Off
Longest Workout:
3:00 hrs
Training Bible Mountain Bike 3 month cycling base period program (6 to 10.5 hours per week) (Copy)
This plan is focused solely on creating a solid base with which to build upon throughout the 2015 season. Astrength program is included. Your goal should be to maximize your results and with this you'll have each day of base phases 1-3 planned out. The philosophies are based on those of Joe Friel, creator of The Cyclist's Training Bible.
Good luck and go fast!
Rob Kelley
TRAINING BIBLE COACH
rob@ROKcoaching.com
Follow prescribed routine
Warm up for 15 minutes. Keep heart rate in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.
warm up for 15 minutes. Use as easy a gear as you need for these, and they are best done on a stationary trainer or rollers.
1 set: 105 RPM's for 5 minutes/1 minute rest. 110 RPM's for 5 Minutes/1 minute rest. 115 RPM's for 5 minutes/1 minute rest. 120 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 3 minutes at maximum RPM's. Warm down for 15 minutes.
Do each set to fail. 8 minutes recovery between sets.
Follow prescribed routine
zone 1-2 only. keep cadence between 90-100 after you are warm
Ride some single track on your mountain bike at zone 1-3. Have fun and not too hard. warm down well.
Warm up for 15 minutes. Keep heart rate in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.
We coach beginners, professional cyclists and every skill level in between. Cyclocross, road, mountain bike, BMX and track. Joe Friel's Training Bible methodology is the core of modern endurance training methods and we are the experts. Our coaches have the appropriate certificates and practical experience. The combination is what sets us apart.