2011 Plan

Period 1 – Winter Training (11 Weeks)

According to Mr. Friel the Base period should focus on the following:

Establish endurance, force and speed skills on the bike; introduce muscular endurance; maintaining gains made in Preparation period.

Given my lower than recommended training hours, I’ll be trying to up the intensity a little. I’m looking forward to the rest weeks already!

W/C Notes # TL HR Time
3/1 Poor planning, lead to low hours. 5 352 144 4:37
10/1 Wet weather, but steady progress 7 452 143 6:25
17/1 Ill.
24/1 Mostly Ill. 2 91 133 1:19
31/1 Still Ill, taking it easy.
7/2 Just starting to feel better. 2 241 127 3:51
14/2 Oh and over did it! Ill again. 1 51 139 0:38
21/2 Easy does it. 1 131 142 1:30
28/2 Back to fitness and a fall. 3 348 159 2:36
7/3 Illness strikes again.

Period 2 – Bristol Bikefest (12 Weeks)

I find Mr. Friel’s plans more suited to classic XC racing so I have purchased the Chris Eatough 12 Week Training Plan for 100 Mile Mountain Bike Race, to have something a bit more specific.

W/C Notes # TL HR Time
14/3 Gentle Recovery 3 213 120 4:09
21/3 Week 2 Build 5 699 153 6:41
28/3 Week 3 Build
Jedi Skills Training
5 421 142 9:36
4/4 Week 4 Recover
CRC Builth Wells
5 872 151 8:33
11/4 Week 5 Endurance
Unpacking
4 487 144 5:39
18/4 Week 6 Endurance
Birthday treats
6 727 142 8:58
25/4 Week 7 Endurance
Off road commute
6 468 138 7:09
2/5 Week 8 Recover 2 206 145 8:00
9/5 Week 9 Prep
Basque MTB
5 1,573 127 15:00
16/5 Week 10 Prep 4 461 153 13:30
23/5 Week 11 Prep
The Erlestoke Twelve
5 1,064 149 12:00
30/5 Week 12 Race
BikeFest 12h
1 938 149 9:36
6/6 Recovery

Period 3 – Kielder 100 (12 Weeks)

W/C Notes # TL HR Time
13/6 Week 1 Build
London to Brighton
5 825 134 11:33
20/6 Week 2 Build 5 456 143 5:29
27/6 Week 3 Build
Cwmcarn x3
6 822 150 8:18
4/7 Week 4 Recover 4 296 137 4:21
11/7 Week 5 Endurance
Family Holiday
18/7 Week 6 Endurance       14:30
25/7 Week 7 Endurance       16:00
1/8 Week 8 Recover       8:00
8/8 Week 9 Prep       15:00
15/8 Week 10 Prep
Afan Monster
      13:30
22/8 Week 11 Prep       12:00
29/8 Week 12 Race
Kielder 100
      15:00

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