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LW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTB Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details EARLY SEASON TRAINING The test is an important part of getting your training intensity correct. Your power levels will be lower after a season break and restarting with accurate lower power levels is an important part of easing back in and building back up to peak performance. None of the training in week 1 of the Base plan should “slam” you if you haveyour
TRAINING FOR ORAMM
I am training for ORAMM in North Carolina. It is 7/22/12. Which plans should I stack together, as it is 23 weeks out. I am a recreational rider, who rides 2-3 times a week for 90ish minutes ORAMM is 63 miles, 11,000 feet of climbing. Thanks!Read moreLW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTB Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details EARLY SEASON TRAINING The test is an important part of getting your training intensity correct. Your power levels will be lower after a season break and restarting with accurate lower power levels is an important part of easing back in and building back up to peak performance. None of the training in week 1 of the Base plan should “slam” you if you haveyour
TRAINING FOR ORAMM
I am training for ORAMM in North Carolina. It is 7/22/12. Which plans should I stack together, as it is 23 weeks out. I am a recreational rider, who rides 2-3 times a week for 90ish minutes ORAMM is 63 miles, 11,000 feet of climbing. Thanks!Read more MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season INTERVALS FOR MOUNTAIN BIKERS Intervals for Mountain Bikers – The Series, #4 “VO2 Max Intervals”. This is the fourth episode of a series of episodes titled “Intervals for Mountain Bikers.”. In this episode, Lynda discusses VO2 max intervals. You’ll get the what, why, when, and how of VO2 max intervals. CORE STRENGTH FOR MOUNTAIN BIKERS Power in cycling comes from the legs but cannot be transmitted into the pedals unless there is a strong core platform to push off. If the center of your body turns into a noodle after thirty minutes of riding, power and endurance carefully developed in your arms and legs cannot be used. Efficiency is a big part of being fast when mountainbiking.Read more
HOW TO TRAIN FOR 100 MILE MOUNTAIN BIKE RACES The important aspects to train on the Finisher Plan are endurance and race execution. Race execution involves fueling, pacing, keeping yourself mentally happy and your bike mechanically working. Here is a link to the race execution plan for the 100 mile Finisher. The Finisher Plan is a simple endurance volume build plan until 2-3 weeksprior to
TESTING GUIDELINES FOR HEART RATE ZONES, POWER TRAINING There are two reasons to conduct cycling performance field tests: To set a performance benchmark. After future tests you can compare performance benchmark data to check you are improving or see if you are not improving and need to make changes to your training plan. Keeping tabs on performance benchmarks gives a good reality check. Maximum distance ridden or averageRead more ADD SINGLE SPEEDING TO YOUR TRAINING TO GET FASTER THIS Gearies concentrate the majority of pedaling around a small preferred cadence range, whereas single speeding requires cadences in a huge range, from 20 rpm to over 130 rpm. Single speeding puts you out of your cadence comfort zone and stimulates new abilities. The force distribution differs significantly between both riding styles. RECOVERY FOR ENDURANCE MTB RACES As a generalization, given the impact of the above variables, here are the recovery times an athlete can expect after an ultra-endurance mountain bike event: Mountain bike races lasting 6 or less hours take 1-2 weeks for recovery and can be scheduled twice per month. 100 mile mountain bike races last anywhere from 7-13 hours and take 2-3 weeksTRAINING FOR ORAMM
I am training for ORAMM in North Carolina. It is 7/22/12. Which plans should I stack together, as it is 23 weeks out. I am a recreational rider, who rides 2-3 times a week for 90ish minutes ORAMM is 63 miles, 11,000 feet of climbing. Thanks!Read more WHAKA 100KM THEN THE PIONEER Good morning I currently have the 100k PR plan and am looking for some guidance. I am signed up for the Whaka 100k race (3000m climbing) on the 27 October 2019. I then have The Pioneer 6 day stage race starting on the 1 December. I've used the planning app but not quite sure how to stack the plans givenRead more50 KM MTB RACE
April 21, 2015 at 3:34 pm #12982. Lynda. Keymaster. Masters 40+ MTB Cross Country Build Peak and Race Training Plan is the best plan to prepare for this event. This will be too much for you to start with if “Ride a few times a week” means 1-2 times per week. If you are already riding 3-4 times per week on a regular basis this is the planLW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTBEMPLOYMENT LAW TRAINING FOR MANAGERS100K BIKE RIDE100K BIKE RIDES 2020CALIFORNIA HARASSMENT TRAINING LAWDRUG INTERDICTION TRAINING LAW ENFORCEMENTLABORLAW TRAINING
Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details HOW TO PACE YOUR FASTEST 24 HOUR SOLO MOUNTAIN BIKE RACE This article was written for my column on mtbracenews.com Coach Lynda Wallenfels is Cat 1 USA Cycling coach and owner of LWCoaching.com Athlete question: I am doing a 24 hour solo race and am hoping to be competitive. How do you recommend pacing? Ooo this is a big thorny question! 24 hours is a long time to be racing yourRead more SPRINTS IN BASE PLAN Hi Lynda, I'm doing the Master's Base plan and have reached the point where sprints are added. Question, why are they only 8 seconds. The seems very short. I've done lots of intervals in the past generally 30s on and 1m rest. I'm guessing this is because it's a base plan and some doing the plan have never done intervals.Read moreLW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTBEMPLOYMENT LAW TRAINING FOR MANAGERS100K BIKE RIDE100K BIKE RIDES 2020CALIFORNIA HARASSMENT TRAINING LAWDRUG INTERDICTION TRAINING LAW ENFORCEMENTLABORLAW TRAINING
Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details HOW TO PACE YOUR FASTEST 24 HOUR SOLO MOUNTAIN BIKE RACE This article was written for my column on mtbracenews.com Coach Lynda Wallenfels is Cat 1 USA Cycling coach and owner of LWCoaching.com Athlete question: I am doing a 24 hour solo race and am hoping to be competitive. How do you recommend pacing? Ooo this is a big thorny question! 24 hours is a long time to be racing yourRead more SPRINTS IN BASE PLAN Hi Lynda, I'm doing the Master's Base plan and have reached the point where sprints are added. Question, why are they only 8 seconds. The seems very short. I've done lots of intervals in the past generally 30s on and 1m rest. I'm guessing this is because it's a base plan and some doing the plan have never done intervals.Read moreABOUT - LW COACHING
LW Coaching’s mission is to make Smart MTB Training Plans for YOU We are Lynda Wallenfels and Dave Harris. We each won a 24 Hour Solo National Championships title in 2009. Both of us winning a National Championship title on the same day was really cool! Many of our athletes have achieved lofty goals too. Read through some of our athlete testimonials andRead more TRAINING INTENSITY GUIDELINES Breathing is normal to very slightly elevated. You can still breathe through your nose with your mouth closed. Go all day pace. JRA (just riding along) pace. Light pressure on the pedals. Breathing is slightly elevated. You must open your mouth to breathe. Breathing deepens markedly. It is audible to a ELEVATED LEGS COMPRESSION RECOVERY The Elevated Legs compression recovery system is backed with a full 2 year warranty on pumps and a 1 year warranty on hoses and garments against manufacture defects. Normal wear and tear from use is not covered. For a limited time, purchase your Elevated Legs here using our Elevated Legs coupon code LWLEGS and get our LW Coaching special10%
HOW TO TRAIN FOR 100 MILE MOUNTAIN BIKE RACES The important aspects to train on the Finisher Plan are endurance and race execution. Race execution involves fueling, pacing, keeping yourself mentally happy and your bike mechanically working. Here is a link to the race execution plan for the 100 mile Finisher. The Finisher Plan is a simple endurance volume build plan until 2-3 weeksprior to
TESTING GUIDELINES FOR HEART RATE ZONES, POWER TRAINING There are two reasons to conduct cycling performance field tests: To set a performance benchmark. After future tests you can compare performance benchmark data to check you are improving or see if you are not improving and need to make changes to your training plan. Keeping tabs on performance benchmarks gives a good reality check. Maximum distance ridden or averageRead more RECOVERY FOR ENDURANCE MTB RACES As a generalization, given the impact of the above variables, here are the recovery times an athlete can expect after an ultra-endurance mountain bike event: Mountain bike races lasting 6 or less hours take 1-2 weeks for recovery and can be scheduled twice per month. 100 mile mountain bike races last anywhere from 7-13 hours and take 2-3 weeks WHAKA 100KM THEN THE PIONEER Good morning I currently have the 100k PR plan and am looking for some guidance. I am signed up for the Whaka 100k race (3000m climbing) on the 27 October 2019. I then have The Pioneer 6 day stage race starting on the 1 December. I've used the planning app but not quite sure how to stack the plans givenRead more EARLY SEASON TRAINING The test is an important part of getting your training intensity correct. Your power levels will be lower after a season break and restarting with accurate lower power levels is an important part of easing back in and building back up to peak performance. None of the training in week 1 of the Base plan should “slam” you if you haveyour
STRENGTHENING THE PSOAS MUSCLE The Psoas muscle connects the spine to the legs. The psoas muscle, is a combination of the illiopsoas, psoas major and psoas minor muscles. It originates on the lumbar spine, travels over the front of the pelvis and inserts on the femur.50 KM MTB RACE
April 21, 2015 at 3:34 pm #12982. Lynda. Keymaster. Masters 40+ MTB Cross Country Build Peak and Race Training Plan is the best plan to prepare for this event. This will be too much for you to start with if “Ride a few times a week” means 1-2 times per week. If you are already riding 3-4 times per week on a regular basis this is the planLW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTBEMPLOYMENT LAW TRAINING FOR MANAGERS100K BIKE RIDE100K BIKE RIDES 2020CALIFORNIA HARASSMENT TRAINING LAWDRUG INTERDICTION TRAINING LAW ENFORCEMENTLABORLAW TRAINING
Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details HOW TO PACE YOUR FASTEST 24 HOUR SOLO MOUNTAIN BIKE RACE This article was written for my column on mtbracenews.com Coach Lynda Wallenfels is Cat 1 USA Cycling coach and owner of LWCoaching.com Athlete question: I am doing a 24 hour solo race and am hoping to be competitive. How do you recommend pacing? Ooo this is a big thorny question! 24 hours is a long time to be racing yourRead more SPRINTS IN BASE PLAN Hi Lynda, I'm doing the Master's Base plan and have reached the point where sprints are added. Question, why are they only 8 seconds. The seems very short. I've done lots of intervals in the past generally 30s on and 1m rest. I'm guessing this is because it's a base plan and some doing the plan have never done intervals.Read moreLW COACHING
True Grit Epic Training Camp Feb 21-23. by Lynda. We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. MOUNTAIN BIKE CROSS COUNTRY TRAINING PLANS Our LW Coaching cross-country mountain bike training plans are designed to coach an athlete through Base training then progress on to their Build, Peak and Race period. We have plans for Category 1 Expert racers, Cat 2 Sport, Cat 3 Beginner and first timers. We also have plans for those time-crunched athletes with busy lives, Masters 40+ athletes, single-speed racers and athletes who want to MOUNTAIN BIKE TRAINING PLANS MADE FOR THE DEDICATED MTBEMPLOYMENT LAW TRAINING FOR MANAGERS100K BIKE RIDE100K BIKE RIDES 2020CALIFORNIA HARASSMENT TRAINING LAWDRUG INTERDICTION TRAINING LAW ENFORCEMENTLABORLAW TRAINING
Mountain bike training plans for cross country, endurance, stage, masters 40+, bikepacking, NICA teams, weight loss. Available as PDF orin TrainingPeaks.
TRAINING FOR BIKEPACKING RACES Aerobic endurance and fatigue resilience are abilities all bikepack racers require no matter the distance and level at which they are competing. This is the heart of training for bikepack racing. This is where the long steady aerobic miles, over-night trips and epic climbing days fit. Technical ride skills and hike-a-bike training areimportant
MOUNTAIN BIKE TRAINING PLANS LW Coaching mountain bike training plans can be used to train for a single event or stacked in modular fashion to cover your entire season. Post on our Training and Racing forum with your race goals and calendar including all race dates, for a recommendation on the best fit training plan stack for you. Here are some examples of How to Stack LW Coaching Modular Training Plans Across your Season POWER LEVEL AND HEART RATE ZONE CALCULATOR Enter your 20 min average power and heart rate from your 20 min test & click go. Your functional threshold power, power training levels and heart rate zones are calculated below. Use the functional threshold power value in WKO+ software and/or TrainingPeaks (if you use either) to ensure accurate TSS/IF data. Learn more about the power level descriptions here. HappyRead more THE WHOLE30 FOR ATHLETES The Whole30 is an anti-inflammatory diet. Dairy, legumes, alcohol, grains and sugar are foods which may cause chronic systemic inflammation. Racing and training tears a body down. Maintaining chronic inflammation with an inflammatory diet slows healing. 30 days on an anti-inflammatory diet can heal stubborn tendinitis issues,chronic joint pain
EXECUTING YOUR FIRST 24 SOLO, PART 1 (NUTRITION) Executing your first 24 solo, part 1 (nutrition) by Dave. A long time racing bud, Yuri, shot me an email the other day with a great set of questions on how to make his first 24 hour solo mountain bike race attempt a success. It seemed like a great thing to share hereso here we go. Don’t worry Yuri, I’ll send you a few top secret details HOW TO PACE YOUR FASTEST 24 HOUR SOLO MOUNTAIN BIKE RACE This article was written for my column on mtbracenews.com Coach Lynda Wallenfels is Cat 1 USA Cycling coach and owner of LWCoaching.com Athlete question: I am doing a 24 hour solo race and am hoping to be competitive. How do you recommend pacing? Ooo this is a big thorny question! 24 hours is a long time to be racing yourRead more SPRINTS IN BASE PLAN Hi Lynda, I'm doing the Master's Base plan and have reached the point where sprints are added. Question, why are they only 8 seconds. The seems very short. I've done lots of intervals in the past generally 30s on and 1m rest. I'm guessing this is because it's a base plan and some doing the plan have never done intervals.Read moreABOUT - LW COACHING
LW Coaching’s mission is to make Smart MTB Training Plans for YOU We are Lynda Wallenfels and Dave Harris. We each won a 24 Hour Solo National Championships title in 2009. Both of us winning a National Championship title on the same day was really cool! Many of our athletes have achieved lofty goals too. Read through some of our athlete testimonials andRead more TRAINING INTENSITY GUIDELINES Breathing is normal to very slightly elevated. You can still breathe through your nose with your mouth closed. Go all day pace. JRA (just riding along) pace. Light pressure on the pedals. Breathing is slightly elevated. You must open your mouth to breathe. Breathing deepens markedly. It is audible to a ELEVATED LEGS COMPRESSION RECOVERY The Elevated Legs compression recovery system is backed with a full 2 year warranty on pumps and a 1 year warranty on hoses and garments against manufacture defects. Normal wear and tear from use is not covered. For a limited time, purchase your Elevated Legs here using our Elevated Legs coupon code LWLEGS and get our LW Coaching special10%
HOW TO TRAIN FOR 100 MILE MOUNTAIN BIKE RACES The important aspects to train on the Finisher Plan are endurance and race execution. Race execution involves fueling, pacing, keeping yourself mentally happy and your bike mechanically working. Here is a link to the race execution plan for the 100 mile Finisher. The Finisher Plan is a simple endurance volume build plan until 2-3 weeksprior to
TESTING GUIDELINES FOR HEART RATE ZONES, POWER TRAINING There are two reasons to conduct cycling performance field tests: To set a performance benchmark. After future tests you can compare performance benchmark data to check you are improving or see if you are not improving and need to make changes to your training plan. Keeping tabs on performance benchmarks gives a good reality check. Maximum distance ridden or averageRead more RECOVERY FOR ENDURANCE MTB RACES As a generalization, given the impact of the above variables, here are the recovery times an athlete can expect after an ultra-endurance mountain bike event: Mountain bike races lasting 6 or less hours take 1-2 weeks for recovery and can be scheduled twice per month. 100 mile mountain bike races last anywhere from 7-13 hours and take 2-3 weeks WHAKA 100KM THEN THE PIONEER Good morning I currently have the 100k PR plan and am looking for some guidance. I am signed up for the Whaka 100k race (3000m climbing) on the 27 October 2019. I then have The Pioneer 6 day stage race starting on the 1 December. I've used the planning app but not quite sure how to stack the plans givenRead more EARLY SEASON TRAINING The test is an important part of getting your training intensity correct. Your power levels will be lower after a season break and restarting with accurate lower power levels is an important part of easing back in and building back up to peak performance. None of the training in week 1 of the Base plan should “slam” you if you haveyour
STRENGTHENING THE PSOAS MUSCLE The Psoas muscle connects the spine to the legs. The psoas muscle, is a combination of the illiopsoas, psoas major and psoas minor muscles. It originates on the lumbar spine, travels over the front of the pelvis and inserts on the femur.50 KM MTB RACE
April 21, 2015 at 3:34 pm #12982. Lynda. Keymaster. Masters 40+ MTB Cross Country Build Peak and Race Training Plan is the best plan to prepare for this event. This will be too much for you to start with if “Ride a few times a week” means 1-2 times per week. If you are already riding 3-4 times per week on a regular basis this is the plan * MTB Training Plans* Find your plan
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MOUNTAIN BIKE TRAINING PLANS Follow one of our 12 week mountain bike training plans or stack several across your season. Choose your goal and distance and starttraining.
MOUNTAIN BIKE COACHING Work with Lynda one-on-one. Contact her to chat about personal coaching, phone consulting and custom training programs designedexactly for you.
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ABOUT LW COACHING AND COACH LYNDA Welcome to LW Coaching. We are mountain bikers! We have mountain bike training plans, training tips and a support forum for your questions.High school
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2021 NICA SPRING-LEAGUE HIGH SCHOOL TEAM MOUNTAIN BIKE TRAINING PLANby Lynda
High school mountain bike training planRead more
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TRAINING THROUGH COVID-19by Lynda
This year has been one of a kind! I’ve talked with many athletes and can confirm you are in good company if you are sad about losing your spring goal race. There are bigger things going on right now than bike racing but we have still suffered a loss and it is ok to grieve about that. Hopefully the fall…Read more
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TRUE GRIT EPIC TRAINING CAMP FEB 21-23by Lynda
We are excited to announce our True Grit Epic training camp in partnership with True Grit Epic bike race, Feb 21-23 in St George. Join us at camp and pre-ride the race course with our expert coaches. Learn lines through the technical sections and put your training miles in on the course. Evenings are spent at our team house with…Read more
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FIND YOUR READY-MADE 2020 TRAINING PLANby Lynda
Give our PlanFinder tool a try to find your ready-made 2020 training plan. Input your race date and goals and answer a few questions about yourself to get our recommendation of your best training plan stack. Click on image to access PlanFinder Training plan stacks are designed around your most important ‘A’ event. Your ideal training plan stack is determined…Read more
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POST-SEASON BREAK – WHY YOU SHOULD TAKE ONE, WHEN AND HOW?by Lynda
After a long season of training and racing it is important both mentally and physically to take a break from structured training. Have a vacation from your training plan! Most athletes intuitively understand a break is a healthy and productive thing to take but don’t want to give up hard earned fitness gains from the season. We get this question…Read more
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