Targeted at Athletes with 6-15hrs to train each week. Uses a mix of Cycling and Strength/running to ready participants for MTB stage races.
Goals of the program are to build total body strength/endurance and to develop the ability to ride steady for >3hrs.
Bike workouts focus on extending muscular endurance capacity, establish your pacing limit and also help boost your hill climbing and off road technical skill
Please feel free to email me firstname.lastname@example.org 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!
(Last Update: Dec 2015)
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
*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.
DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME -- * if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email - * CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage) * Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb - WU: Like a race. Be sweating and activated before the workout. If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence - Main WO: - Complete a 3min TT holding the best Power output you can for 3min - - 10min very easy spinning - - 20min TT holding best power output for 20min - CD: Spin easy to finish time - POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW: Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr
* 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) ...
This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee (add pushup if too easy) - Side Plank - 10 top leg lifts / side
warmup well, be sweating and warm. = can reherse race warmup or use 4 x 45sec w. 3-5min easy between - main wo: 10min as 30sec HARD (> cp20) 30sec easy - 5 min easy bw (REPEAT as per TITLE) - cd: Finish time <75%MHR w. cadence >85rpm
Flat to Rolling Terrain - Aim to be pedaling all ride. - Avoid coasting and big drops/spikes in HR - Limit efforts to 8/10 (ie. not sprinting) and try to match this with <80% MHR. Starting to notice your breath deepening or quickening is a good indicator you are leaving desired range. - overall RPE of ride should be 6-7/10 and average HR in 65-75% Max HR - limit muscular fatigue due to pushing at top of endurance zone the whole time or from hills or from hard efforts or from low rpm.