MTB Gran Fondo & Endurance Event Training Plan

Average Weekly Training Hours 10:02
Training Load By Week
Average Weekly Training Hours 10:02
Training Load By Week

The BWC MTB Gran Fondo & Endurance Event Training Plan is designed to help Athletes achieve their best event form. By managing recovery and dosing training stress properly, this Training Plan ensures that the Athlete will arrive at their goal event in peak form without the burnout that can be associated with a heavy training schedule. The program focuses on develop three main aspects of the Athletes ability: Endurance Fitness, Threshold Power, and Pedaling Dynamics/Increased Cadence. By targeting each of these areas, the program helps the Athlete develop a three-pronged and well-rounded level of fitness that will ensure they can smash their goal event. As Coaches, we would like to invite purchasers of this Training Plan to 'attach' to our TrainingPeaks Coach Account. This allows us to include 'value add' services, like a power-test analysis, which sets the stage for the entire Training Plan. Also, by attaching to our TP Coach Account, workout volume will be adjusted based on current training commitments. Additionally, there are a few custom workouts that will be tailored by BWC once the Athlete purchases the Training Plan. It is our goal to see our Athletes progress, be successful, and achieve their goals. We feel a great way for us to achieve that is to be able to follow your progress! For more information or specific questions regarding this Training Plan or the services we offer, email us at BigWheelCoaching@gmail.com or visit us at www.BigWheelCoaching.com or Facebook.com/BigWheelCoaching Important Notes: #1- This Training Plan is a 12-week program that includes three Build phases, various recovery weeks, a prep-event, and a taper week ahead of the goal event. #2: The training zones associated with this Training Plan are almost entirely based on Power-Meter values, thus the use of Power Meter is very important. If you do not have access to a Power Meter, do not despair, the values can be adjusted to Heart Rate or Perceived Exertion if you 'attach' to the Big Wheel Coaching TrainingPeaks Coach Account. #3: This Plan includes a weekly section called 'Monday Motivation and Coaches Perspective', which discusses weekly training objectives, but also offers insight and inspiration for the week ahead. #4: A BWC Post Event Analysis work-up is included with this Training Plan. This document helps Athletes recount what what went well and what can be learned from their experience in order to help them better prepare for future target events. It is a very useful tool that our Coached Athletes enjoy utilizing in their training.

Sample Day 1
1:00:00
Recovery Ride/Easy Spin

**Note: This Workout Is Best Performed On The Road, Not On The Trail.**

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Sample Day 2
1:30:00
Power Test: 5min. & 20min. Protocol

**Note: This Workout Is Best Performed On The Road, Not On The Trail.**

The only portions of this ride that matter are the 5min. and 20min. efforts, the rest of the ride should be light riding. 

Be sure to do a solid warm-up of 30-45min., in order to be ready to give your best effort.

As an option, add in the following "Leg Openers' to you warm-up:

-3x 1min. 'Leg Openers', pedal at 100rpm+ at a moderate effort on a flat or slight incline, rest for 1min. between efforts. w/1min.

To perform the power test, utilize this protocol:

-1x 5min. maximum effort. 

Pace yourself appropriately, the goal is to make the effort progressively harder and finish strong. 

This should be your maximum effort for 5min.

Recover for 10min. w/easy spinning, no pressure on the pedals.

-1x 20min maximum effort. 

Pace yourself appropriately, the goal is to make the effort progressively harder and finish strong.

This should be your maximum effort for 20min.

Push yourself hard on this effort to finish at complete exhaustion!

Complete the ride with easy spinning.

Ride up to 2hrs as your schedule allows.

Sample Day 3
1:00:00
Recovery Ride/Easy Spin

**Note: This Workout Is Best Performed On The Road, Not On The Trail.**

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Sample Day 4
1:30:00
An MTB Endurance Ride

After a suitable warm-up and on rolling route, perform the following Endurance/Zone 2 ride using these parameters:

1- Ride at a steady Endurance/Zone 2 Power or H.R. throughout the ride, as terrain allows.

2- Achieve a cadence average of 85+rpm for the entire ride.

In order to achieve these two goals you will have to slow down on the climbs and increase your pace on the flats. 

Work to keep steady pressure on the pedals throughout the entire ride.

A rolling route is best for this workout protocol.

If at any point your H.R. consistently rises 5bpm above your highest Endurance/Zone 2 H.R. value, perform 5-10min. of easy spinning before resuming the Endurance pace prescribed in the workout.

Ride up to 2hrs as your schedule allows.

Sample Day 6
2:30:00
MTB Group Ride

Get out with your local group of hammer-heads for a hard work-out.

During the ride focus on working as hard as possible on the climbs. The goal is to be amongst the best riders. 

Here are a few suggestions to help you make he most out of this workout:

1- Keep moving and minimize stops as much as possible.

2- Maintain a comfortable cadence throughout the ride, use your gears to climb quickly rather than your leg strength.

3- Eat early and drink often, look to consume 200-300 calories/hr. during intense exercise..

-Work to keep steady pressure on the pedals throughout the ride.

Ride up to 3hrs as your schedule allows.

Sample Day 7
2:00:00
Cadence Development Intervals 2x 8min. (2 Sets)

On a long steady incline or flat-(ish) trail, and after a suitable warm-up, perform the following Cadence Development Intervals:

-2x 8min. Endurance/Zone 2 Power or H.R.. 

-During the interval alternate your cadence in this fashion, 2min @ 90rpm+ then 2min. @ 100rpm+, repeat this oscillation for the for the duration of the interval.

-5min. easy spinning, Active Recovery/Zone 1 Power/H.R. between intervals. 

-Perform one set of intervals in the first hour of the ride and the second set in the final hour.

-The remainder of the ride should consist of Endurance/Zone 2 Power output with a cadence of 85+rpm.

Ride up 2.5hrs as your schedule allows.

Sample Day 8
1:00:00
Recovery Ride/Easy Spin

**Note: This Workout Is Best Performed On The Road, Not On The Trail.**

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Brian McCulloch
|
Big Wheel Coaching, Inc.

As a coach, it is my goal to help each of my Athletes test their limits and push those limits to the greatest heights possible. It is with this in mind that I look at each Athlete individually, assess their strengths, craft a strategy to address weaknesses, and am sure to thoroughly understand their motivation and goals.

I focus, equally on strength & proficiency in any training plan I create because having either of those components alone will not result in achieving an Athletes' potential.