Base and Strength Training Plan for Intermediate Masters Racers
Pete MacLeodAll plans by this Coach
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This plan is recommended for Masters age racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training.
Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.
One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts.
This plan will take a Masters Cross-Country Racer through their base training. Most weekday workouts are around 1-1.5hrs.
After a prep week the plan starts the 9 week base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training and efficiency drills. As the program progresses, weights are phased out, and more intense intervals begin.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:05 hrs||3:30 hrs|
|2:45 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:05 hrs||3:30 hrs|
||2:45 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor