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Crush COVID - MTB Cycling Maintenance Plan Power, HR, RPE- 8 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Plan Specs

cycling road cycling intermediate advanced masters power based tss based base period

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Plan Description



YOUR SHORTCUT TO FAST Peaks Coaching Group

Cycling Maintenance 8 Weeks is an 8 week plan designed for the Mt. Biker who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 8:45-14:20 hours per week. You will need to be able to devote between 4-5:30 hours to training on your weekends.

These workouts are built in the structured workout builder format, so you can download them to your Garmin, Wahoo, or inside Zwift, Rouvy, or ride them outside on your MTB!

The goal of this plan is to maintain your fitness as we head towards a transition period or any time you want to just pause your "improvement cycle" or delay a peak of fitness. The plan will focus mostly on Tempo workouts with a few NP (Neuromuscular Power), AC Anaerobic Capacity, and VO2 max workouts to keep those systems firing. You still do some workouts and intervals, don't worry, but there will not be many of them (or as many as you are probably used to!) and your hours should be consistent with previous weeks or a drop down from those hours. It will also include some group rides as well as alternate workouts for those of you who don’t have local group rides available or who choose to opt out of local group rides.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:22 hrs 3:00 hrs
—— ——
5:00 hrs 3:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:22 hrs 3:00 hrs
—— ——
5:00 hrs 3:30 hrs

Training Load By Week


Sample Day 1

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 2

1:24:30
86.3TSS
2-System Power Test (AC & NP) FTP 1 x 5, AC 2 x :60/5 & NP 3 x :10/4 (1:24:30) 20' WU

WU: 20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Effort at FTP. To better warm up and open up the legs, let’s put in a 5-minute effort at the tested FTP number from the Day 1 test. This should be hard, but not too hard! Once complete, ride for 10 minutes at Endurance Zone (Power Z2, HR Z2, RPE 2-3) and then go on to MS2.
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MS2: 2 x 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test. When your second effort is completed, spin easy for 15 minutes and then go on to MS3.
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MS3: 3 x NP 10-Second Sprint Max. Find a clear stretch of road, start from a slow speed of around 15 mph, and sprint as hard as you can for 10 seconds. Really focus on your JUMP from the line! Rest for 4 minutes between sprints (3). Try changing up your gearing a little to hit higher max numbers in each effort.
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CD: 15 minutes of easy spinning.

Sample Day 3

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 4

1:30:10
101.4TSS
2-System Power Test (VO2 & FTP) VO2 1 x 5:05 & FTP 1 x 20:05 (1:30:10) WU 20'

WU: 20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 20 minutes of recovery, working back into Endurance Zone (Power Z2, HR Z2, RPE 2-3), and then go on to MS2.
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MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3). Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD: 10-15 minutes of easy spinning.

Sample Day 6

3:00:00
160.9TSS
Group Ride (3:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:30:00
167.6TSS
MTB ENDURANCE & VO2 Fast Starts & FTP Intervals 3 x 10 (2:30)

WU: 15 minutes with effort working into Endurance (Power Z2, HR Z2, RPE 2-3). 2-3 accelerations to open up the legs.
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MS: Today we are doing 3 x 10-minute "start" intervals focused on getting your body ready for the hard starts that MTB racing is known for. For each interval start from a full stop straight into your VO2Max zone (Power Z5, HR Z5, RPE 6-7) for 1 minute. Then settle in at FTP (Power Z4, HR Z4, RPE 4-5) for 9 more minutes (Total of 10 minutes). Light spin for 5-10 minutes between intervals. Ride the rest of the time at Endurance (Power Z2, HR Z2, RPE 2-3)
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CD: 10 minutes with effort at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

1:35:00
123.9TSS
ENDURANCE & TEMPO 1 x 60 with AC BURSTS 15 x :30 (1:35) WU/CD 10'

WU: 10 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Start out doing a 15 minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Pick up the intensity to watts at Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) for 30 seconds.
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CD: 10 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

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