2018 LEADVILLE 100 MTB Plan (v3.0) 36 Weeks Structured by POWER & HR, Complete w/ Strength

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

S6

36-Week LT100MTB Plan, version 3.0 w/ Completely Structured Workouts & Strength Program


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

NEW for 2018, my most extensive and complete LV100 plan with my updated Trainer Series Program & ALL NEW Strength Progression Program.

You're looking at NINE MONTHS of progressive training to build your complete fitness from Base through Race for the 2018 LV100. You'll begin with a 24-week progressive Base build beginning in December of both off-bike strength training and on-bike aerobic training. You'll develop strength and aerobic fitness through gradually increasing intensity through April. From May onward you'll progressively reduce intensity while building your endurance volume through longer rides as you approach race day. The final two weeks allow for a taper to have you feeling fresh and ready to PR on August 11th!

Overview:

ALL NEW FOR 2018, we've improved our testing protocol on the bike to include both an aerobic and anaerobic power test, and a training calculator spreadsheet you can easily enter your test data into to get your most current training zones and progress identified.

Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. This cycling specific strength program focuses on two primary lifts that contribute to power production: the Squat & the Deadlift. Surrounding the 'Main Strength Set' of each session, you incorporate a variety of our hand-chosen Warm-Up Sets, Core Sets, Push-Pull Sets, and Mobility Sets. Each of these sets are available for your choosing from our YouTube Video Library.

Together, the aerobic training on the bike and the strength training off the bike compliment each other perfectly for maximum fitness gains through the off-season. The progressive programming begins gradually and builds the TSS as you build your fitness. The training blocks are broken into six 3-week blocks of training followed by a test week or recovery week. Start with technique work before building through the Anaerobic Threshold, Vo2 Max, Anaerobic Power and Peak Power energy systems over the 24-week Base period.

Following Base, you proceed with a 10-week Race Prep block that reduces intensity and extends endurance. This format leaves you the strongest and most prepared for the demands of the LV100 race course.

You'll finish with a two week taper into race day. This allows for total absorption of training, eliminates fatigue and maximizes freshness for a PEAK PERFORMANCE on race day!

Plan Details:

> 6-page PDF download with detailed information on the cycling program including equipment needs, training zones (power & HR based), and descriptions of each exercise/interval in the program.

> 3-page Excel Spreadsheet Training Calculator to plug your test results into and receive your full Power Profile and training zones explained.

> Our Load Calculator Spreadsheet to determine your loads per session for every set of Back Squat & Deadlift.

> Five tests: one at the beginning to set zones and establish starting point; followed by three more each 8 weeks to track progress and adjust training zones through the Base,

Sample Day 1
1:14:00
81.8TSS
AeT & Fatigue Test

***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***

Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.

Does not download to ERG file.

Sample Day 1
1:00:00
WEEK 1: Adaptation

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

Sample Day 2
1:08:00
35.9TSS
TRAINER SERIES v3: 1A

See attachment for details.

Sample Day 3
1:00:00
WEEK 1: Adaptation

SESSION 2:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

Sample Day 4
1:12:00
43.1TSS
TRAINER SERIES v3: 1B

See attachment for details.

Sample Day 6
1:12:00
60.1TSS
AeT INTERVALS (6x5)

6x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 7
1:00:00
32TSS
OPTIONAL: AEROBIC ENDURANCE RIDE

If you have time and/or interest, adding a longer low intensity ride to the week will further expand your aerobic fitness. Take this one outdoors if possible, as a group ride or you can hit the ZWIFT "group ride" at home:

Longer outdoor ride at aerobic intensity (ie. HR kept UNDER AeT HR/80% max HR).

Your aerobic fitness/freshness will be your guide to terrain...
More Fit = faster/harder paced riding while staying under AeT.
Less Fit = slower/easier paced riding to stay under AeT.
As your aerobic fitness improves, move towards hillier and/or harder paced rides.

You will also notice that the less aerobic fit you are, the longer the ride gets the harder it is to keep your HR under AeT HR as you fatigue. Adjust ride duration accordingly. More fit = longer rides, Less fit = start with shorter rides and gradually extend over time. 

0-1 hours ride time goals. DO NOT exceed AeT HR/80% max HR!

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.