Mike's Training Plan

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Here’s a detailed training plan designed to prepare you for a 5-day, 364-mile mountain bike race with heavy climbing. It includes on-bike training, weight lifting, and diet strategies, starting immediately.

Phase 1: Foundation Training (Now–February)

Goals: Build aerobic endurance, core strength, and general fitness.

On-Bike Training (4-5 Days/Week):
	1.	Long Rides (1x/Week):
	•	Duration: 3-4 hours
	•	Effort: Zone 2 (60-70% max heart rate)
	•	Focus: Steady-state endurance. Incorporate rolling hills to simulate climbing.
	2.	Tempo Rides (1x/Week):
	•	Duration: 90-120 minutes
	•	Effort: Zone 3 (70-80% max heart rate)
	•	Focus: Sustained effort at moderate intensity.
	3.	Hill Repeats (1x/Week):
	•	Warm-up: 20 minutes
	•	Find a climb (5-8% grade, 10-15 min duration).
	•	Effort: Hard (Zone 4-5). Repeat 4-6 times with descents as recovery.
	•	Cool-down: 10-15 minutes.
	4.	Skill Rides (1x/Week):
	•	Focus: Technical single-track trails, cornering, line selection, and handling.
	5.	Active Recovery (1x/Week):
	•	Duration: 45-60 minutes.
	•	Effort: Easy (Zone 1-2).

Weight Lifting (2-3 Days/Week):
	1.	Focus Areas:
	•	Lower body (squats, lunges, deadlifts)
	•	Core (planks, Russian twists, cable chops)
	•	Upper body (pull-ups, bench press, rows)
	2.	Example Workout (1 Hour):
	•	Warm-up: 10 minutes of light cardio.
	•	Squats: 4x8-10 reps (moderate-heavy weight).
	•	Deadlifts: 3x8 reps.
	•	Bulgarian Split Squats: 3x10 reps/leg.
	•	Pull-ups: 3x10 reps (assisted if necessary).
	•	Core: 3x1-minute planks and side planks.
	3.	Progress to higher weights gradually while maintaining proper form.

Diet and Nutrition:
	1.	Daily:
	•	Carbs: 50-60% of total calories (whole grains, sweet potatoes, quinoa).
	•	Protein: 1.2-1.6 grams per kg of body weight (chicken, fish, eggs, legumes).
	•	Fats: 20-25% of total calories (avocado, nuts, seeds, olive oil).
	2.	Hydration:
	•	Drink ~3-4 liters/day. Add electrolytes if sweat loss is high.
	3.	Recovery:
	•	Post-workout: Consume a 4:1 carb-to-protein ratio snack within 30 minutes (e.g., chocolate milk or a recovery shake).

Phase 2: Build Training (March–June)

Goals: Build power, climbing efficiency, and race-specific endurance.

On-Bike Training (5-6 Days/Week):
	1.	Increase weekly mileage and climbing by 10-15% every 3-4 weeks.
	2.	Add threshold intervals (Zone 4-5):
	•	Example: 5x10 minutes at threshold with 5-minute recoveries.
	3.	Include back-to-back long rides on weekends to simulate race fatigue.

Weight Lifting (1-2 Days/Week):
	1.	Transition to maintenance with fewer sets (2x8-10 reps).
	2.	Focus on core and mobility work.

Phase 3: Peak Training (July–Early August)

Goals: Simulate race conditions, taper properly.

On-Bike Training:
	1.	Simulate Race Days (1x/Week):
	•	Ride 50-60 miles on similar terrain, with sustained climbs.
	2.	Add back-to-back long rides:
	•	Day 1: 70% race effort.
	•	Day 2: 60% effort for fatigue resistance.
	3.	Taper:
	•	Reduce volume by 40-50% two weeks before the race while maintaining intensity.

Weight Lifting:
	1.	Cease heavy lifting; focus on bodyweight exercises and stretching.

Additional Tips:
	1.	Test all gear, clothing, and nutrition during long rides.
	2.	Practice pacing to avoid burnout on climbs.
	3.	Consider altitude acclimatization if racing at high elevations.

Would you like me to adapt this plan further or focus on specific aspects like hydration strategies or climbing technique?