4h mountainbikemarathon - 12 week finisher plan - structured workouts

Author

Reinout Van Schuylenbergh

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 1 Other, 1 Day Off, 2 Strength, 2 MTB, 1 X-Train

Longest Workout

3:30 hrs

Plan Specs

cycling mountain biking intermediate advanced weightloss hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan prepares you in a 12-week period for a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.

Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:25
Training Load By Week
Average Weekly Training Hours: 07:25
Average Weekly Breakdown

Reinout Van Schuylenbergh, PhD

Triathloncoach.be

We offer training plans for endurance athletes and consultancy for coaches, clubs and teams. Every training plan is developed by Reinout Van Schuylenbergh, PhD and tailored to your personal objectives. Programs are based on current scientific evidence and good practices.

Our key values: personalized and data driven approach, your goal is our challenge, customer satisfaction, #cleansport, #fairplay

Back to Plan Details

Sample Day 1

1:00:00
30TSS
Extensive intervals (turbo or outdoor)

see workout details

Sample Day 3

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 3

1:30:00
45TSS
Extensive endurance on mountainbike

Basic endurance session. Ride on easy rolling asphalt roads or trails. Watch your bike computer regularly and focus on a high cadence: plus 95 rev/min on asphalt roads, plus 85 rev/min on offroad trails.

Sample Day 5

0:53:00
26.5TSS
Single leg drills (turbo)

Isolated Leg Training on trainer. After 10 min warm-up at heart rate zone 1, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. After your ILT set, lower your heart rate to zone 1 and spin for 15-20 minutes to cool down.

Sample Day 7

1:45:00
52.5TSS
Extensive endurance on mountainbike

Basic endurance session. Ride on easy rolling asphalt roads or trails. Watch your bike computer regularly and focus on a high cadence: plus 95 rev/min on asphalt roads, plus 85 rev/min on offroad trails.

Sample Day 7

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 9

1:12:00
45.8TSS
Criss-cross extensive intervals and neuromuscular sprints

Criss cross around aerobic threshold

If you have data of a lactate test. The target intensity is just below and above the aerobic threshold. Meaning that lactate values are low (baseline values).

Seated sprints to promote neuromuscular activation.

4h mountainbikemarathon - 12 week finisher plan - structured workouts

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