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6 week Conditioning/Adaptation Plan

Author

MTBCoach

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

cycling

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.

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Plan Description

This 6 week plan is to help prepare an athlete who is just getting started, coming off a long break or off the couch to help prepare for the training demands for any MTBCoach Base training plan. The MTBCoach Base training plans expect that there is some level of fitness before jumping into the plans. This plan builds the fitness to start the Base plans using cycling, core, yoga and plyometrics.

Start this plan 30 weeks before your goal event. After completing this plan follow any of the MTBCoach 12 week Base training plans. After completing the 12 week Base training plans follow the MTBCoach Build and Race training plans. Achieve 30 weeks of training for your goal event when you stack all three plans together.

Each week is between 7 and 8 hours of training. Weekday workouts are 1 hr to 1.5 hour. Weekend workouts are 1-2 hours. For a training plan to meet your schedule and/or reduced training hours contact us for a free consultation.

Visit the MTBCoach Training Plans page for more details and to find the plans to meet your needs.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:10 hrs 2:00 hrs
2:14 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
6:10 hrs 2:00 hrs
2:14 hrs 0:40 hrs

Training Load By Week


MTBCoach

MTBCoach LLC

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Gravel, Road, Triathlon, and XTERRA events.

Our training plans start at $99 and individual coaching starts at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $20 each.

Sample Day 1

1:00:00
Ride at your own pace

Ride on the road, gravel, trail or on the trainer at your own pace. No need to try to crush records, this is about getting your body to adapt to training and back on the bike.

Sample Day 1

0:40:00
Core and Yoga

Can be done before or after any workouts during the day.
See Core workout on my website.
http://mtbcoach.com/?page_id=217
Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain.

After the above do this yoga program. This yogo program will give you flexibility on your bike, improve core strength and reduce injury and lower back pain.
https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 2

1:00:00
Ride at your own pace

Ride on the road, gravel, trail or on the trainer at your own pace. No need to try to crush records, this is about getting your body to adapt to training and back on the bike.

Sample Day 3

1:00:00
Ride at your own pace

Ride on the road, gravel, trail or on the trainer at your own pace. No need to try to crush records, this is about getting your body to adapt to training and back on the bike.

Sample Day 3

0:40:00
Core and Yoga

Can be done before or after any workouts during the day.
See Core workout on my website.
http://mtbcoach.com/?page_id=217
Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain.

After the above do this yoga program. This yogo program will give you flexibility on your bike, improve core strength and reduce injury and lower back pain.
https://www.youtube.com/watch?v=ok-OupCTyK4

Sample Day 4

1:00:00
Ride at your own pace

Ride on the road, gravel, trail or on the trainer at your own pace. No need to try to crush records, this is about getting your body to adapt to training and back on the bike.

Sample Day 5

0:40:00
Core and Yoga

Can be done before or after any workouts during the day.
See Core workout on my website.
http://mtbcoach.com/?page_id=217
Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain.

After the above do this yoga program. This yogo program will give you flexibility on your bike, improve core strength and reduce injury and lower back pain.
https://www.youtube.com/watch?v=ok-OupCTyK4

$30.00 - Buy Now