Progression to First MTB RACE

Average Weekly Training Hours 04:44
Training Load By Week
Average Weekly Training Hours 04:44
Training Load By Week

This plan is 3 months of gradual progression towards your first race or your first race, or first race that you have trained/prepared for.

I have used a similar progression with novice/intermediate athletes who need to revisit the basics.

This progression gives you lots of recovery and practice standing, climbing, and riding offroad. It also provides. LOTS OF RECOVERY.

Similar workouts are used each block to let you have multiple tries and see improvement each week.

Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.

Thank you for checking out my plans!

(Last Update Dec 2015)

Sample Day 2
0:30:00
Recovery Spin rec (easy) w. opening sprints (rec)

very easy spinning on bike include 4 x 8-12sec efforts to clear out the legs and get hr up and make sure race bike is ready to go. take extra time before/during/after workout to prepare mentally for tommorow and rest of week ... how will you feel at the line ? on the start ? or what workouts/goals will you pursue in next workouts ? ... experience the excitment before you get there and you will be more prepared !

Sample Day 3
1:15:00
*Test - CP3 AND CP20

DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME
--
* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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* CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage)
* Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb
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WU: Like a race. Be sweating and activated before the workout.
If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min
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- 10min very easy spinning
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- 20min TT holding best power output for 20min
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CD: Spin easy to finish time
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POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW:
Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr
Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr

Sample Day 5
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR - *You will ride at or just below Maf HR. => MafHR is 180-AGE, add 5bpm if over 20 years old and you have been training for more then 3 years. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. A few short activation sprints <10sec great. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Ride 3 x 10min LAPS (use lap button to average) - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 6
1:30:00
MTB 65-85%

* To maximize quality endurance session. Full focus on moving within the 65-85%MHR range is goal today , executing skills at speed *
choose terrain to maximize skill work and to avoid extended or excessive efforts.

Sample Day 7
0:20:00
20 min AnyWhere Core - 10 reps per exercise - add weight !

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup Do 4 rounds (20min) of below 10 reps per move - Reverse Lunge w. Twist - Pushup - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee - Plank on hands w. alternate shoulder touch - Reverse Lunge w. Twist - Side Plank R - Side Plank L

Sample Day 9
1:00:00
- 30/30 (these can be on short offroad up/down loop)

warmup well, be sweating and warm.
= can reherse race warmup or use 4 x 45sec w. 3-5min easy between
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main wo:
10min as 30sec HARD (> cp20) 30sec easy
2min easy
(REPEAT as per TITLE)
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cd: Finish time 65-75% , 1 gear easier then preferred

Sample Day 10
0:20:00
20 min AnyWhere Core - 10 reps per exercise - add weight !

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup Do 4 rounds (20min) of below 10 reps per move - Reverse Lunge w. Twist - Pushup - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee - Plank on hands w. alternate shoulder touch - Reverse Lunge w. Twist - Side Plank R - Side Plank L

Peter Glassford
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Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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