6 week Conditioning/Adaptation Plan

Author

MTBCoach

All plans by this Coach

Length

6 Weeks

Typical Week

4 Bike, 4 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling

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Summary

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 plans 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.

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 consult.

Visit the MTBCoach Training Plans page for more details.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:25
Training Load By Week
Average Weekly Training Hours: 08:25
Average Weekly Breakdown

MTBCoach

MTBCoach LLC

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

Training plans start at $99 and individual coaching start 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.

Back to Plan Details

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

6 week Conditioning/Adaptation Plan

$30.00 - Buy Now
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