Contact Epic: 'Breakthrough' Plan

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

This training plan is for those competitive riders wanting to 'breakthrough' and take their performance to the next level at the Contact Epic. This training plan uses a combination of new scientific based metabolic efficiency and interval training along with tried and tested training methods. If you are ready to train 'SMARTER and HARDER' then this plan will extend your limits.

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 3
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 4
0:45:00
Am: Interval session

Perform this session in the morning before breakfast on an empty stomach. It can be good to perform this indoors on a wind trainer for a more controlled environment.

Warm up for 15 min, then perform 5x2 min maximal effort intervals with 2 min of recovery between each interval.
Following intervals ride steady up to 45 min.

The aim of this ride is to deplete your muscle glycogen stores so that this afternoons session is done on low muscle glycogen leading to a large training stimulus to develop your metabolic efficiency.

Sample Day 4
1:00:00
Pm: Fatigued ride

The aim of this ride is do develop your metabolic efficiency by riding on deplete legs forcing your body to develop its fat oxidation capacity.

Your legs will feel heavy and you may feel lethargic. Plan your ride to take in a mix of terrain and ride it at the highest possible steady pace you can.

Following the session focus on getting in your recovery nutrition so you can get the best possible benefit from this session.
This ride can be performed on road bike or MTB depending on weather and road/ trail conditions

Sample Day 6
2:30:00
Long MTB hill ride - Nut Dep

Long Zone 2-3 MTB ride taking in long sustained climbs of 10 – 20 min in length. During the climbs focus on staying seated and climbing at a steady efficient pace. Plan your ride to take in a mixture of gravel roads, single track including some rough 4wd tracks if possible.

Nutrient depravation(NUT DEP)
*The purpose of these sessions is to place an increased strain on your body to produce its own energy while training, rather than just getting its energy from food and drink as you go. By doing this your body adapts to become better and more efficient at producing its own energy for longer.

*Refrain from eating and minimise your fluid intake throughout this session. You will find you will become ‘flat’ after about 90 min but from this point is where the biggest gains can potentially be made. Always carry some gels and fluids with you to get you home if you ‘hit the wall’ completely. It is critical that following these sessions you consume adequate nutrition and fluids within 30 min, a recovery shake is ideal for this.

*When you start to hit the wall head home and recover as you have got maximal benefit from this session today. If you continue to ride you will just prolong the time required to recover and will not gain any extra benefits.

*To find out more on this type of training check out this article I wrote for the NZ tri and multisport magazine at the following link: http://exponentialperformancecoaching.com/assets/PDFs/Science-of-Endurance-articles/MG-training.pdf

*This is an advanced training method an should not be attempted by those athletes unaccustomed to long rides or those with conditions the impair blood glucose regulation.

Sample Day 7
1:15:00
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

Sample Day 9
1:30:00
Hill intervals – 6x4 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 6x4 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.

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.