This plan is the next plan in the set, so make sure you do the weeks 1-8 first before embarking on this adventure. Designed to solidify all the fitness you gained in the first 8 weeks, weeks 9-16 will continue to challenge you and push you to the next level. It's best used by someone with 15-20+ hours a week to train and is an expert/elite rider and ready to push to the next level. Hunter and I designed it to bring out the best in you each day and challenge you to become great. If you have a heart rate monitor or power meter, then this plan will be easy to follow and give you specific instructions each day. Get ready for yet another step up on the podium!
Welcome to your training plan for Cross-Country MTB racing weeks 9-16! You are ready for the next level and this next cycle will help to consolidate your threshold and improve it as well. You will be getting stronger throughout this next 8 week block and not only at threshold. Expect to see improvements in your short term power as well. Like the first 8 week plan before this, this plan will challenge you and push you to the limit. Hunter and I don't believe in taking it easy! Only with smart, focused and HARD training will the results come. If you slack, then you are only cheating yourself.
You'll do more Threshold work in this plan and also start to address your VO2 and Anaerobic Capacity as well.
Hunter and I have used the latest in power training techniques in order make this plan optimal for your improvement. If you don't have a power meter, that's o.k., but seriously consider getting one, as you'll really be able to be even more effective with your training. We have built into the plan heart rate, power and also some suggestions for perceived exertion.
Some general items of note:
-MS= Main Set
-BT=Breakthrough workout- could be a toughie!
-FTP= Functional threshold power- The best avg power you can maintain for 60 minutes, or 20 minutes and minus 5%.
-THR= Threshold Heart Rate- The heart rate that you would avg if you went as hard as you could for an hour.
-If you miss a workout, then you just miss it, and go onto the next one. If the workout is a key workout AND you are not racing on the weekend, then it might make sense to 'catch up' by pushing the workouts forward.
-Before starting this plan, you should see a doctor and get clearance to more forward with this workout plan. It is a hard, intense and you are AT YOUR OWN RISK.
-EAT and DRINK before you are hungry and thirsty. If you don't have the energy to do the workouts to the maximum then you will be cheating yourself!
Go for it and give it your best!
Make your day GREAT!
WORKOUT DAY 1-No screwing around. Time to get to work!
MS: Do 5 x 1 minute fast pedaling intervals with one minute between each.
Do 2 x 20minutes with watts below Thresh…with 10 minutes rest between each.
Also do 20 little bursts for 10seconds each. Out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Rest for 50seconds between each.
Finish with 3 x 5minutes- all-out with 5 minutes between each… Just hammer these!!!
Rest of the time is staying in endurance zone.
WU: ride to the trails or find a nice rolling road...
MS: Short single speed ride with max force hills of 15 -20 seconds long. Maintain a good position on the bike-(flat back and still head) 2-3 mins between hard hills
Rest of the time is light endurance stop if you need to just give the legs a break.
45 mins of trail time at the most.
CD:ride back and spinning home(like you have a choice!) ;-)
4 hours and just riding. Try for 2 x 20 minutes at THRESHOLD 100% of threshold watts(100% of threshold HR) and push those.
Make it a steady and relatively flat route, so you have to push the whole time. Rest for 10 minutes between each.
Then , 60 minutes of cruising at endurance, and then do add in (4) 3- minute efforts at VO2 max-110-120% of FTP or >106% of threshold HR.
REST for 3 minutes between each.
Generally ride in the endurance/Tempo pace and have fun heading home and getting in 4 hours.. Getting in the time!
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
1-2 hours, just easy and riding like Grandma. Pro recovery.
No HR's over 68% of your Threshold HR.
A.M. and P.M. rides on the rollers are ideal. Also, stretch or do yoga to balance the body.
A hot Epsom salt bath with also speed blood flow and aid in your recovery. Keep your feet up. Remember training makes you tired, adaptation makes you FASTER!
MS:Ride endurance pace for 2 hours THEN ride mostly in 60-80% of FTP, 70-85% of threshold HR. Can be done on a rolling course with peaks near your threshold power. In/out of saddle on hills. Off-road, if possible. Make the middle part of this ride like the middle of the race; you’re just below the limit (sub- threshold) saving energy. IF you want, you can break it down into two 45-min blocks will allow you to put on a solid race-feeling workout without overdoing it!
CD: 10 minutes, and then Get a recovery drink and antioxidants!
You should be a PRO at this workout now. BAMM. Time to kick it up a notch!
5 x 10 minutes....... YUP. You are ready!
WU:This is 15-20minute warm-up,
MS: 5 blocks of 10 minutes each.
Each block is 15seconds ON-to go 150% of FTP watts ON, and 15seconds is OFF period.
(If using HR, this is a hard workout to do correctly, but basically do an 80% sprint for 15seconds, then pedal easy for 15 seconds.)
Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block.
CD: Cool-down for 15-20 minutes afterward.
Skip 1 on cycle if the power drops or make the total interval a little shorter but keep the total work time the same.
Finish with 2 x 20 min blocks just 10% under THR or 85-90% of FTP , this makes for bomber muscular endurance!