EPC Motatapu - 'Breakthrough Performance' introduction

Author

Matty Graham

All plans by this Coach

Length

5 Weeks

Typical Week

2 Other, 2 MTB, 2 Bike, 3 Day Off

Longest Workout

2:00 hrs

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:48
Training Load By Week
Average Weekly Training Hours: 04:48
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 2

1:15:00
Hill intervals – 4x4 min

The aim of this session is to start the development of your strength endurance. This session can be performed on your MTB or road bike.

Perform a steady 10 – 15 min Zone 2 warm up. Then on a long moderate grade hill perform 4x4 min uphill seated intervals in a gear that is slightly bigger or ‘harder’ than is comfortable. During the interval focus on a strong powerful pedal stroke working through the full 360 degrees, holding your core stable and insure your knees are tracking straight.

Between intervals if possible keep riding up the hill in an easy gear for 2 min for recovery. If your hill is not long enough to keep climbing turn and ride down to allow enough room to perform the next interval.
Following the intervals ride steady up to the prescribed time.

*If you have known knee issues or are under the age of 17 it is not recommended that you perform this session. Instead perform the intervals in a comfortable gear in the sitting and standing position.
**If your knees begin to hurt STOP the intervals immediately, warm down and seek advice from a physiotherapist.

Sample Day 4

1:15:00
General MTB hill ride

This session is a semi-structured ride working on your strength endurance, technical skills and threshold. Get out and let the terrain dictate your work effort.

Plan this ride to take in a mixture of gravel roads, single track and sealed road over hilly terrain. On the up hills, climb at a hard Zone 4 intensity focusing on staying seated as much as possible to develop your strength endurance and efficiency. Use the down hills as a time to recover and work on your technical descending skills.

Sample Day 6

1:45:00
Endurance hill ride

Long MTB taking in long sustained climbs of 10 – 15 min in length. During the climbs focus on climbing at a steady pace both in and out of the saddle. Plan your ride to take in a mixture of gravel roads, single track including some rough 4wd tracks if possible.

Sample Day 9

0:45:00
Active recovery ride

The aim of this session is to help faciliate recovery. It is key that this ride is done at an easy pace. Ride at an EASY zone 1 intenisty either outdoors on a flat road or indoors on a ergo, wind trainer or rollers. Keep gearing/ resistance low and cadence at a comfortable level.

Sample Day 11

1:00:00
Technical ride

Technical MTB ride working on technical riding skills on single track + active recovery.
Keep session at an easy intensity (Zone 1-2) working on those skills that you struggle with the most.
Aim to finish this ride feeling fresh and energised. If your legs feel overly tired cut this session short, head home and rest up.

Sample Day 13

1:15:00
General MTB ride

General MTB ride, plan your ride to take in a mixture of gravel roads and single track including some rough 4wd tracks if possible.

EPC Motatapu - 'Breakthrough Performance' introduction

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