Mountain Bike Specific Planning

We already have everything ready to go with this new challenge, in which I, Antonio Perez, coach of cyclists in the cup of the world S. Mantecon and Catriel Soto, in addition to participant in several tests of Enduro of the World Cup, I’m going to plan the training of Marzal Reuben, an amateur, cliclista with their time constraints, physical… i.e. without the dedication of a professional. The challenge explained it in the last

Main Features Of The Training:

Before you begin the planning of Reuben, commit4fitness advises you pass a quiz with many questions about sports and other data necessary for the preparation of a good custom training. This questionnaire, we can extract the following basic considerations to make him the training:

-Ruben is 28 years old, measured 172cm and weighs 69, 2Kg, is more or less in the form and does not have any problem or injury that would limit us any type of training.

-Ruben has told me that it can train up to 3 hours per day, usually during midday hours.

-By working issues, going to be difficult to train more than 4/5 days a week.

-It has the weekends free to train.

-Experience in the work force in gyms and is also important to note that it takes 2 years training quite well in cycling and MTB. Come on, which does not start from scratch.

Explanation of the training:

Ruben started a grassroots work on January 6, with 2-3 outs per week, for 6 weeks, at low intensity. Here we present the link to planning carried out by Ruben performing this small base:

After analyzing the training period that Ruben has done and taking advantage of that it has begun to train just as it should be: soft shooting rhythm light aerobic, gym sessions of toning.

Now We Can Proceed With A More Specific Planning Of Mountain Bike Training.

Firstly, it is convenient to calculate the areas of work. In this article from our blog, we explain how to calculate it:

19 weeks of hard work we have here to our ultimate goal: ” ” ” Pedals of Foc Non Stop”, with 220Km of MTB and a cumulative drop of more than 6500 m, represents a great challenge, whose ultimate goal is going to be trying to do it in less than 14 hours.

We Also Have Marked Other Secondary Objectives, But Important To Do Them Right:

-Return to Ibiza, the 18 April 20 aln.

-Caudete DuExtreme, 29 and 30 March.

-Transvalls, may 10.

-Gegants de Pedra, June 7 (yet to be confirmed if we want to go or not).

Main Features Of The Mountain Bike Specific Planning.

Without wanting to enter much into details, that I’d clarify that Ruben will make a schedule divided into 5 mesocilos, in which goes to work different aspects to get in the best possible way at the end of June. These are the objectives of each of the mesocycle:

1 – work force and accumulation of kilometres in aerobic rhythms (volume)

2-work force combined with the work of improvement of the anaerobic threshold.

3-intense work of anaerobic threshold, aerobic capacity and power, all with a large increase in the volume of work and km.

4th-specific work with spins long rhythms of competition (in this case to R2/R3)

5-specific competitive period

Home Of The Specific Training:

1 week of load.
DAY TRAINING OBSERVATIONS
17 L Total rest.
18 M Bike, force Series with road bike. Force series. : 5 series of 3 min of work of force “stuck”, making them seated at all times. Between 65 and 75 Km in total Write pulse average, maximum and sensations.
19 X Gym: 2 series by exercise Here’s all the info
20 J Total rest.
21 V Gym. 2 sets per exercise
22 S Bike MTB long output. Output 3 h, all soft, less on the climbs, I want you to do a work force (upload them sitting, low Cadence and the highest possible speed). A maximum of 4 rises up to 10 min. Write the feelings you’re having on the series.
23 D Long exit road bike. About 90Km, all R2. No series, no intensity rises. All soft pace sub 145ppm.

 

Are Trained Force Bike Series?

The exercise consists of making work force rise or plain false, so we go quite stuck, with a cadence of 70 rpm and a work by R4 pulse approx. The scroll speed gives me same, I want to work force, low Cadence and sitting ass. For this exercise, I recommend regular rises from 5 to 8%. At the end of the series, at the time of recovery, release legs rolling above the 100 rpm for a couple of minutes and then you’re already following with the soft shooting (R2) until the next series (no longer rest between series 4 minutes minimum).

Remarks:

Tomros this first week of workouts with calm and with the main force objective is to learn how to perform them correctly.

later will make some “field Test” to better determine your thresholds and better refine your work rhythms pulse.

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