Spring Challenge - 9 hour - North Island

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

This plan has been designed and constructed by Sport Scientist and Performance Coach Matty Graham of Exponential Performance Coaching and provides a step by step guide to physically prepare beginner – intermediate athletes for the 9 hour race. This training plan is designed so you get the best results for the time you invest into your training. The 8 week periodised training plan will guide you day to day while you prepare for the Spring Challenge so you can train and recover effectively to get the results you deserve. Information on training and racing nutrition will help you fuel your body for the challenges of this demanding sport, while guidance on your skill development will insure you have all of the right boxes ticked for race day. Leave no stone unturned in your preparation. -An 8 week progressive periodised plan designed specifically for the Spring Challenge 9 hour adventure race -Detailed daily training sessions to develop specific fitness and skills for Spring Challenge 9 hour adventure race -Guidelines to plan your training and racing nutrition -Stretching guidelines -Video of different gym training example sessions -Tips on developing critical race skills you will need to develop

Sample Day 1
1:00:00
Steady off road run

Run at a steady pace mainly on off road tracks and trails over undulating terrain.
Focus on a tall relaxed posture and a high cadence.
Your pace should be in Zone 2-3.

Sample Day 2
1:00:00
General MTB ride

General MTB ride taking in a mix of road and trials.
Have some fun playing on some single track and just riding to how you feel developing your bike handling skills
Zone 2-3

Sample Day 3
0:40:00
Steady off road run

Run at a steady pace mainly on off road tracks and trails over undulating terrain.
Focus on a tall relaxed posture and a high cadence.
Your pace should be in Zone 2-3.

Sample Day 3
0:45:00
Strength session

Perform one of the following strength training video sessions or a specific programme you have had designed by a trainer for you.

http://youtu.be/bG7c7imiqaY
http://youtu.be/vzirYCmpO5A
http://youtu.be/HXf_7iDRVkY

Sample Day 4
1:00:00
General MTB ride

General MTB ride taking in a mix of road and trials.
Have some fun playing on some single track and just riding to how you feel developing your bike handling skills
Zone 2-3

Sample Day 6
1:30:00
Long off road hill run/ trek

Get off road into the hills for this run
Run at a steady Zone 2-3 pace.
You may come up out of the set zone on climbs but do not worry too much about it.
Instead focus on running/ trekking steady and holding strong technique through to the end of the session.

Sample Day 7
1:30:00
Long MTB ride

Plan on taking in a mixture of single track, sealed and gravel roads including some moderate grade climbs.
Keep the pace in a steady Zone 2-3.

Matty Graham
|
Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.