MTB Stage Race Preparation - 24 Weeks
Author
Peter Glassford
All plans by this CoachLength
27 Weeks
Plan Specs
cycling mountain biking intermediate advanced masters multi day power based hr based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
Targeted at Athletes with limited time to train for a MTB stage races suchs as Quebec Singletrack, BC-Bike Race, Breck-Epic and Single Track Six.
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Weekday workouts are possible at 1hr a day or up to 2hrs, options are provided to extend or reduce time and to deal with indoor vs. outdoor, especially in the first 2 months.
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Most Weekday workouts have downloadable workouts for smart trainers or bike computer.
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Weekend workouts are best on mtb on specific terrain.
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Includes short strength workouts throughout plan to prepare for demands of stage racing off-road. These are short and can be done 'anywhere'. Includes a PDF for each strength workout.
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Please ensure you apply to the correct date to allow for your race days to match the race days in the plan - adjustments to this can be purchased for $25 via booking a phone consult at www.calendlly.com/smartathlete
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Please feel free to email me with questions => peterglassford@gmail.com
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If unsure if this plan is for you consider my 3-month 100% Made for You Plan for $99 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.
Thank you for checking out my plans!
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
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8:20 hrs | 6:00 hrs |
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0:06 hrs | 0:30 hrs |
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|
—— | —— |
|
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0:32 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8:20 hrs | 6:00 hrs | |
|
|
0:06 hrs | 0:30 hrs | |
|
|
—— | —— | |
|
|
0:32 hrs | 0:30 hrs |
Sample Day 1
In backyard, driveway or local park work on skills. This should be done at the level you are at. Some drill ideas are below
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If indoors do 3-10 x 30-60 seconds one leg pedaling alternated with 1 min at 100-130rpm moderate pedaling with both legs.
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You might add some skills to indoor work with balance off bike OR track stand in a SAFE garage/basement.
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If need help with drills for your area / location
https://www.youtube.com/peterglassford
3 log hop drills
https://www.youtube.com/watch?v=O70PikuAkQs
5 steps to log hops
http://smartathlete.ca/how-to-hop-logs-in-5-steps/
Sample Day 2
Walking as part of your day. Family time, errands, clear your head after work. cool down after a workout, take a phone call or meeting.
This provide mobility benefit, light aerobic benefits, and can act as a recovery tool in terms of the effects on your nervous system.
Find some green-space and move.
Mobility or yoga also fit and can be combined or added to your walk today.
Check out this Consummate Athlete Podcast with Katy Bowman for more on walking and movement.
=> https://consummateathlete.wordpress.com/2016/11/15/why-movement-matters-katy-bowman/
Sample Day 3
ride easy 60-75% mhr
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every 8 min on the minute 30sec hard
Sample Day 5
Your Endurance Race HR limit, wattage limit or RPE (feeling) limit is an important thing to figure out. This plan will help you figure that out by doing LOTS of workouts and intervals around this, so pay attention to figure out the difference between sustainable / all day pace and XC race or sprinting pace!
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WU:
gradually over ~30 min until you are about 5-10 beats from your HR LIMIT (it is often around 85% of Max HR, or lower Zone 3.
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Ride 30 min UNDER that HR and note your wattage. It can be helpful to press lap every 10 minutes so you can see the average power (or speed) for each 10 min block
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Location is best on a flat road or steady climb that is long enough. Race bike is preferred but could do on road bike if have power there. Trainer would also work.
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There is a download to help with timing but keep it simple!
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CD: 30-60 min on fun, race specific terrain
Sample Day 6
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 8
sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
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WU: 5-45 min include;
-3 x 30sec spinups to high cadence / high effort (done as fast/faster/fastest cadence) take 1min easy between
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MAIN WO:
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3-4 x 8 minutes
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Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
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RPM 80-90RPM (moderate)
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Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
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Sample Day 8
- get the routine here
https://docs.google.com/document/d/1sNffz-Q2i8kkYQJkWGxlLv500bwpEw7Xas7mBIad04Q/edit?usp=sharing
WU:
Active Flexibility/Movement Prep
5-6 reps each or per side (add your own, add therapy/pre-hab)
- Forward Lunge Elbow to Instep
- Inch Worm / Hand Walking
-Lateral Squat
-Drop Lunge
1) CIRCUIT
2-4 sets of below / 10-20- reps each make it hard but don't let form erode
a) Pushup -> raise feet or hands up to challenge
b) Squat Jump - focus on soft landing
c) Squat - air squat or goblet
d) Side Plank - top leg lifts / side - look ahead preserve form, should feel in side of hip
e) Rom. 1 leg Deadlift - 2 dumbells - alternate sides and keep back leg activated & straight
f) One arm, overhead press -
g) Pullup (3-5 reps) or another row variation
h) Renegade Row - Dumbell Row from plank position - focus on stability (lighter weight)
CD: yoga, stretching, walking as you prefer