9 Week Endurance Mountain Bike Prep

Average Weekly Training Hours 08:43
Training Load By Week
Average Weekly Training Hours 08:43
Training Load By Week

Our 9-week program provides all the needed tools to prepare you to tackle a 60-70 mile with elevation endurance mountain bike event. Our plan can be completed using POWER, HR or PERCIEVED EFFORT. In addition to 9 weeks of training, you will be assigned an Aeropro coach who will answer all your questions. Start-up, mid-term and end of program feedback is included to help keep you on track. Each week is designed to prepare you for the next and progress your fitness.

This program is perfect for the following athletes:
1) Intermediate/Advance riders looking to prepare for endurance MTB events with mountainous terrain
2) 60-70 mile event preparation
3) 9-12 hours on average per week with a high of 15 hours during longest week

At the conclusion of plan athletes will come away with the following:
1) Re-set of custom training zones
2) Aerobic Intensive and threshold improvement
3) Ability to ride at tempo for 120-150 minutes unbroken
4) Ability to complete an endurance ride of 5-7 hours in length
5) Prepared for the demands of endurance mountain bike events with elevation

What athletes will need:
1) Open to new ideas and training
2) Uploaded able cycling computer
3) Heart rate or power meter.
4) Computer in order to view Training Peaks and upload ride information
5) Training time 9-12 hours of ride time with the longest week closer to 12-15 hours.

Plan Benefits:
1) 9-week training blocks set up to be completed using feel, heart rate or power.
2) Start-up coaching call or email (15-20 minute phone call)
3) Mid-point review upon request. Send us an email request and we will review your training
4) Endurance Custom Strength training program included
5) Discounted additional coaching consults as needed along the way.
6) End of plan coaching review


Sample Day 2
1:40:00
112.7TSS
Aerobic INTENSIVE

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: 75/80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
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MS2
Ride prescribed time in Hard Tempo zone
TARGET: HR/PWR top end of Zone 4a hard tempo
CADENCE: vary cadence
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 but try to make it a little more intensive
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CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 3
1:30:00
48.3TSS
Stamina Ride (MTB)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Endurance zone
TARGET: HR upper zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
-----
MS3
Ride prescribed time in tempo zone
TARGET: HR lower Zone 3
CADENCE: varied
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: RPE 3
CADENCE: small chain ring

Sample Day 4
1:15:00
95.9TSS
Threshold Extensive

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in threshold intensive zone. 2 x 15 minutes
TARGET: HR/PWR Zone 5 higher end of threshold
CADENCE: your choice mix it up a bit during the ride with high and lower.
RECOVERY: 10/15 minutes between sets
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 5
1:00:00
(AA) Anatomical Adaptation for Road Cycling

Purpose: Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow.
Warm-Up & Cool Down: Warm-up aerobically (rowing, stationary bike/trainer or by running easily) for 5-10 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance.
Load/Resistance: 40-60% of 1RM or the greatest load possible for 10-20 reps per set.
Sets: 3
Reps: 10-20
Recovery between sets: 60-90 seconds.
Progression: Complete one set of each exercise in order (1, 2, 3, etc) before starting second set. This can be done quite effectively as a circuit training workout using machines. If pressed for time, or weight room is too busy for a circuit, you can complete all sets of one exercise before going to the next. The first set every workout is the lightest. When you can complete 3 sets of 30 reps, increase load.
Important: During recoveries gently stretch muscle group just worked before starting next exercise.
1. Hip extension: Lunges (10-15 reps)
https://www.youtube.com/watch?v=QOVaHwm-Q6U
2. Hamstring/Glute: Inverted HS/Balance (10 reps)
https://www.youtube.com/watch?v=W2s20AoOazE
3. Hip extension: Lateral Step ups (10-15 reps)
https://www.youtube.com/watch?v=MJTt5WZ7RYU
4. Push-ups: (10-15 reps)
5. HS/Glut: 1 leg bridge hold (If you cannot do it with 1 leg keep both on the ground same movement) (10 reps)
https://www.youtube.com/watch?v=o-1ZYkCjl6Q
6. Core/Back: V-Ups (10-15 reps)
https://www.youtube.com/watch?v=iP2fjvG0g3w
7. Hip Extension: Air squat hold at the bottom (10-15 reps)
https://www.youtube.com/watch?v=_izLJ0giePc
8. Dynamic Plank (10-15 reps)
https://www.youtube.com/watch?v=vtVlCjqJTp4

Sample Day 6
1:45:00
106.3TSS
TAN/Fartlek Ride

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: You pick cadence
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Tempo zone for 60
minutes. During this period you want to ride it like a hard group ride or if you were in a break driving it or attempting to drop someone from break. Mix in 5 x 2 minutes threshold, 8-10 surges of VO2 30-60 seconds and 8-10 sprint/burst 8-10 second attacks.
TARGET: HR/PWR hold middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 7
4:10:00
160TSS
Stamina Ride (MTB)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in tempo zone
TARGET: HR/PWR lower Zone 3
CADENCE: varied
TERRAIN: Flat to rolling
------
MsS2
Ride prescribed time in Endurance zone
TARGET: HR/PWR middle of Zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
-----
MS3
Ride prescribed time in tempo zone
TARGET: HR/PWR lower Zone 3
CADENCE: varied
TERRAIN: Flat to rolling
-----
MS4
Ride prescribed time in Endurance zone
TARGET: HR/PWR upper zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
------
MS5
Ride prescribed time in tempo zone
TARGET: HR/PWR lower Zone 3
CADENCE: varied
TERRAIN: Flat to rolling
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MS6
Ride prescribed time in Endurance zone
TARGET: HR/PWR upper zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2 PWR/HR
CADENCE: small chain ring

Sample Day 9
1:20:00
36.7TSS
Stamina Ride (MTB)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Endurance zone
TARGET: HR upper zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: RPE 3
CADENCE: small chain ring

Aeropro Coaching
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.