3 Months to a Fast Marathon Mountain Bike Race

Average Weekly Training Hours 10:53
Training Load By Week
Average Weekly Training Hours 10:53
Training Load By Week

3 months to a fast endurance mountain bike race. Builds you from lower volume/intensity and lower structure towards very targeted endurance Mtb racing workouts. Hours range from 4 - 17 hours with options and guidance to adjust for your schedule. Uses 4-5 days a week strength workouts are included twice weekly 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!

Sample Day 2
0:30:00
easy rec spin + prep bike

easy spin today. Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier. The last couple spinups can be a bit harder but keep focus on very high and smooth RPM. The Overall RPE of ride very low Additionally, use today to make sure bike is 100% ready to go for upcoming training and/or races

Sample Day 3
0:50:00
Test/Race Prep Day ( RST PRD )

*Today is to get your body and mind ready for upcoming test or race. - * Triple check that bike works, bolts tight, tires are in good shape, devices working/calibrated. - -Overall RPE Of this ride should be LOW (5 / 10 ) but the few efforts should be 9.5-10/10RPE - WU: 15min building hr to 70-75%mhr *including some <5sec efforts and HIGH rpm work is great . - Main WO: = 4 x 45sec max efforts, each should be slightly harder and should be done mostly seated. - - at least 5min recovery bw easy pace to ensure no fatigue tomorrow - CD: spin down and remember to clean up, eat/drink promptly after your workout.

Sample Day 4
1:00:00
MAF Test - 30min sub max HR for Distance *add ride time as you like / can be on local climb/repeatable route?

* 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 5
0:30:00
Mobility + FAMILY RECREATION + LOTS OF WALKING + commute

get moving today but think about movement variety and being active, not 'training' use your body to get outside, have walking meetings, go play with your dogs or kids or significant others outside !

Sample Day 6
0:45:00
Max Strength MS + Circuit

WU => as usual active flex / warmup sets for the main wo / light cardio ... don't rush warmup Main wo: => remember warmup sets before main sets A) Alternate Front Squat , Split Squat and Deadlift based on soreness / interest . = 4 sets of 4-6 reps rest 3-5min between - B) Circuits ( do 2-3 sets of each set then move to next one)  - 1) 10 lunges / 10 trx or bent over rows / 10 burpees - 2) 5 pullups, 10pushups or bench , 15 airsquats - 3) 10 shoulder touches in Plank / VSIT w. rotations / Ball or trx PIKE / R. Side Plank / Left Side Plank - w. leg lifts 10x - CD: 10min on mobility limiter

Sample Day 6
0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Sample Day 7
0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Peter Glassford
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Smart Athlete Coaching

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

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