Training
Project Marathon – Day 1
Just over a week ago, my brother told me that he wants to run a
05/22/2021
- +49 2405 6999620
- support@xp-sport.de
- Mon - Fri: 13:00 - 15:30
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Training Plan Road Bike, MTB & Gravel
A training plan that is professionally tailored to your needs and abilities will enable you to get the most out of your athletic abilities. We attach great importance to quality and are very specific about the time you have available. You can easily block days on which you have no time in the training portal. We plan the ideal training schedule for you, within your possible training times.
We get you in shape for your athletic goals. This ranges from participation in events for everyone such as Rund um Köln, a RTF or the Ötztaler to professional races on the road bike, MTB or gravel bike.
Monthly
Annual
Silver
59€
Monthly
Kick Off Talk
joint objective
incl. Seasonal planning
ACTUAL analysis (previous training, current performance level)
Target analysis (requirements profile, comparison of PowerProfile)
Monthly planning of your workouts (in a 4-week rhythm)
Competition analysis
Monthly phone call/video call
Monthly personal trainer contact (mail)
Feedback communication (Trainingpeaks/Mail)
Evaluation of previous race results
Training coordination via Trainingpeaks
Additional telephone appointments possible (fee required)
Gold
89€
Monthly
Kick Off Talk
joint objective
incl. Seasonal planning
ACTUAL analysis (previous training, current performance level)
Target analysis (requirements profile, comparison of PowerProfile)
Weekly planning of your workouts
Competition analysis
Monthly phone call/video call
Weekly personal trainer contact (mail)
Feedback communication (Trainingpeaks/Mail)
Evaluation of previous race results
Training coordination via Trainingpeaks
additional telephone appointments possible (fee required)
Platinum
125€
Monthly
Kick Off Talk
joint objective
incl. Seasonal planning
ACTUAL analysis (previous training, current performance level)
Target analysis (requirements profile, comparison of PowerProfile)
Weekly planning of your workouts
Competition analysis
Monthly phone call/video call
Weekly personal trainer contact (mail)
Feedback communication (Trainingpeaks/Mail)
Evaluation of previous race results
Training coordination via Trainingpeaks
Additional telephone appointment possible (fee required)
Our principles for your training plan
Flexible training planning
Our training planning takes place weekly (or monthly) in target/actual comparison via e-mail contact. This individual approach to your time management makes it possible for us to react at short notice to an illness, injury or change of plans in your race calendar. Your current performance level is also taken into account at all times. If you make rapid progress, the intensity can be adjusted accordingly.
It does not matter whether you are a beginner, hobby rider or professional. We have the right training package for everyone. Currently we offer three models of our training planning. Choose the right tariff for you and get started!
Goal setting and training control
Our training planning is always individual and specifically addresses your performance level, your expectations, goals and possibilities. No matter if you are a beginner or a professional, with us you will be professionally advised.
At the start of training planning, the focus is on goal setting. A distinction is made between short-, medium- and long-term goals. In this way, you will gradually increase your individual athletic performance. The goals should be set realistically otherwise there is a risk of frustration and overtraining. We help you from day 1 to formulate your goals realistically and work together with you towards them.
As a kick off to a successful cooperation we always have a conversation between trainer and athlete. This way, various things can be discussed about the process and we agree on what to work towards. In addition, performance diagnostics may be useful, depending on the previous level of training. In doing so, we determine some key data in order to correctly control the future training. As a training beginner, we are happy to assist you with our experience. We clarify your questions and familiarize you with training areas and different training methods. If you have been training for many years, we offer you insight into current scientific findings and thus get the last percent out.
Your personal coach Christoph Lörcks
Your individual training plan will be created directly by Christoph Lörcks. Your training plan will incorporate the experience of over 25 years in competitive sports.
Scientific background
Christoph studied sports science in Munich from 1996 to 2000. Already in his diploma thesis he examined the stress and strain of cyclists in training camps. Here, data such as resting heart rate and perceived exertion/exhaustion were compared with medical parameters such as serum urea and creatine kinase (CK). In the work it was shown how reliable statements on physical and mental stress can be made from data that can be easily used, such as (resting pulse, body sensation, etc…).
Today, tools like Garmin Connect or Whoop use a fitness tracker to very reliably determine workload, recovery and sleep from resting pulse, heart rate variability (HRV), oxygen saturation and other data. This is exactly the approach Christoph already took in his diploma thesis in 2000.
Today, this data can easily be entered into the software of our partner Trainingpeaks and is then effectively used for your training control.
References as trainer and sports scientist
As an A-trainer in cycling Christoph has successfully coached more than 300 athletes and teams (e.g. Team NetApp today known as Team Bora-hansgrohe) in the last 20 years. He has successfully accompanied athletes such as Marcel Meisen from youth sports to professional sports.
As an expert in performance-controlled training (training with the powermeter), he has passed on his knowledge to numerous coaches as a trainer instructor for the Bund Deutscher Radfahrer (BDR), the Deutscher Olympischer Sportbund (DOSB ) and the Österreichischer Triathlonverband.
Sports background
Between 1995 and 2010 Christoph actively participated in road races as well as MTB and cross-country competitions.
He has been particularly successful in 24-hour MTB races. Here he could win numerous races in Europe (e.g. 24h MTB Rad am Ring, 24h MTB Olympiapark Munich, 24h MTB Duisburg, etc…).
Highlights:
- 24h MTB World Champion 2 person team 2005
- 24h MTB World Champion 2 man team 2006
- 24h MTB European Champion 2 person team 2005
Contents of the training plan
Kick Off Talk
The kick-off meeting is the beginning of our collaboration for your training plan. We’ll discuss how you’ve been training so far, what training load you can fit into your daily routine, and also get to know you as an athlete. Of course, we will also clarify any questions you may have.
Common objective
Shared goal setting is an important component for us to make your training plan successful. This can be general fitness in cycling, but we can also work specifically on building your strengths or eliminating any weaknesses.
In the Gold and Platinum packages, joint seasonal planning also takes place. Together we will decide how many race days or events make sense for you, how we can fit them into your training schedule and how we can get you in top shape in time for the season highlight (A-Race). If you are interested, we will see at what time of the year a training camp can be useful for you.
ACTUAL analysis (previous training, current performance level)
The ACTUAL analysis is a part of the training introduction. After you have given us access to your previous training and performance data, we will work out what condition you are currently in. Your current performance level, especially in terms of training volume, is important to challenge and encourage you in the correct measure.
In the Gold and Platinum packages, joint seasonal planning also takes place. Together we will decide how many race days or events make sense for you, how we can fit them into your training schedule and how we can get you in top shape in time for the season highlight (A-Race). If you are interested, we will see at what time of the year a training camp can be useful for you.
Target analysis (requirements profile, comparison of PowerProfile)
The goal analysis focuses on the upcoming season, specifically the season highlights. It doesn’t matter whether you are a racer aiming for victory at the criterium in your hometown, attacking the age group classification and your personal best time at an everyman event or simply want to arrive at the Ötztal Marathon.
We look at the individual requirements profile of your goal and compare it with your Power Profile. This results in strengths and weaknesses that we can address in training planning and work on in your training plan.
Monthly or weekly planning of your workouts
Depending on which training package you book, you will always receive your training plan for one week or one month (every 28 days). Basically, you can not plan training in sports too much in advance, because the current development should always be considered. Planning for one month is still a very manageable period of time. If you want to be a bit more ambitious, the Gold and Platinum packages are certainly more suitable for you. This way, your training plan can react to your feeling of fatigue on a weekly basis, and adjustments can be made after a failed session.
We look at the individual requirements profile of your goal and compare it with your Power Profile. This results in strengths and weaknesses that we can address in training planning and work on in your training plan.
Competition analysis
Competition analysis is included in our platinum package. After a completed race, we look at your performance data in the race analysis. Could you have gone faster? Did you over-pace on a hill and lose time later on? Were you unable to follow the pace of other riders or make an attack at the crucial moment? Based on this data, we can give you tips and tricks for the next competition or even specifically target your training to eliminate weaknesses.
We look at the individual requirements profile of your goal and compare it with your Power Profile. This results in strengths and weaknesses that we can address in training planning and work on in your training plan.
Monthly phone call/ video call
A monthly phone call is ideal as a check-in. We’ll discuss in person how you did with the training and how we’ll proceed.
We look at the individual requirements profile of your goal and compare it with your Power Profile. This results in strengths and weaknesses that we can address in training planning and work on in your training plan.
Monthly or weekly personal trainer contact (mail)
Every XP Sport training plan includes regular trainer contact by mail. Along with your workouts for the upcoming week, or month, you will receive an explanation of what the focus will be in the upcoming training block and what you should pay attention to. Here, your coach will also address your feedback from the previous block.
Feedback communication (Trainingpeaks/Mail)
After each training session, you have an easy way to communicate feedback to us through Trainingpeaks. How did you feel during the training, were your legs fresh or rather limp? With a comment you can tell us why you might have finished the unit a little earlier in bad weather. This allows us to understand you as an athlete and ultimately make the training ideal for you.
Evaluation of previous race results
In the evaluation of previous race results, we get an overview of which cycling events you have participated in the past and how you performed. This may reveal patterns that go beyond the Power Profile to identify your rider type, strengths and weaknesses.
Training coordination via Trainingpeaks
Your workouts are scheduled weekly or monthly through our partner TrainingPeaks and can be cancelled at the end of each month. Trainingpeak is the leading provider in this area and also the platform that is predominantly used in professional sports. A simple user interface for coaches and athletes, automatic synchronization of your training sessions with cycling computers from Garmin, Wahoo and co. as well as training platforms such as Zwift are advantages we do not want to miss.
We also give you the opportunity to test the corresponding training package for 14 days free of charge.
15% discount on sports nutrition
In addition to your training plan, you will receive a coupon code with which you will permanently receive a 15% discount on all products from the sports nutrition section of our XP Sport online store.
The right sports nutrition is a crucial component, especially in competition but also in training. Many amateur athletes underestimate the influence of nutrition on performance. We will be happy to advise you here on the selection of products suitable for you.
Training ride
In addition to the training schedule, you will have the opportunity to be on the road with us twice a year. We organize a meeting at the beginning of the season in March and towards the end of the year in October. Here you get the opportunity to discuss with like-minded people about season highlights, technique and the latest news from the professional area.
No rides are currently scheduled due to the ongoing Covid-19 pandemic.
Training plan road bike
The sport of road cycling is broad. From 3-week round trips to short criteria on a circuit, a wide variety of route profiles are possible. Accordingly, the requirement profile for a road cyclist is also very broad. Of course, each driver type has strengths and weaknesses that are developed and trained in the training. Riders who are strong in sprinting have their advantage in short, explosive starts and can achieve very high wattages over a small period of time. Their positioning in the race is also important. Especially in circuit races and criteria, sprinters often win.
Nevertheless, the amateur sport also offers races where climbers get their money’s worth. Everyman events like Rund um Köln or the Ötztal marathon require a high endurance performance. Hilly road races, such as Rund um Düren or the former Köln-Schuld-Frechen, are unfortunately becoming less and less common. We hope that this will change again in the coming years, of course.
Training plan mountain bike
Mountain bike marathon races (XCM) now exist almost everywhere. Away from the traffic, they often require less organization than road races and also offer the possibility that amateurs and professionals start in one field. Off-road, there are also interesting routes everywhere – very hilly or technical in the Belgian Ardennes and the Eifel. But fast routes across the meadows of the Dutch lowlands are also attractive to many riders. A mountain bike marathon is a very long race, with a duration that is often between 3 and 6 hours, it is particularly important to train the basic endurance and to have a plan for the food supply in the race.
On the other hand, there are of course Cross Country Olympic (XCO) and Short Track events. Not too common in the amateur sector so far, the race duration here is between 20 minutes and 2 hours. As a track you will find a rather aggressive circuit with steep climbs and difficult descents. For the riders it is important to repeat the often anaerobic loads as often as possible without getting tired. The descents can give the muscles a short recovery period, but it is even more important that the rider stays focused so as not to lose time in a crash. An intensive training on the bike but also strength exercises in the gym that contribute to the stabilization in the torso should not be missing in any training plan mountain bike.
Training plan Gravel
Gravel is undoubtedly the biggest trend in cycling since the 90s. Especially among amateur athletes, a real hype has broken out and Gravel events will soon be a dime a dozen. Especially in the USA there are also numerous gravel races. In addition to Dem Unbound Gravel (formerly Dirty Kanza), there is the Belgian Waffle Ride Series. the Barry Roubaix and many others. With extremely long distances of up to 200 miles (about 320 kilometers) and more, these bike races are a challenge all their own. Since in the rough terrain often things like slipstream play a rather subordinate role gravel riders can also be successful with long solos. In addition, the always different
demands on the material, which in recent years have produced many interesting inventions and always show new approaches and approaches. Thus, depending on the race, the riders are on the road with tire dimensions between 28 "x32mm and 27.5 "x55mm, and sometimes slicks or almost heavily profiled coats. The geometry of the wheels also differs to some extent. All in all, you can see that a high tempo hardness is necessary to constantly maintain wattage values just below threshold for many hours. This, of course, requires the right Gravel training plan, but also a well-planned sports diet.
In Europe there are currently still mainly Gravel Bikepacking events. However, after the UCI announcement of a Gravel World Championship, this will change a lot. Set your training for it now, and be successful with a Gravel training plan.
Training schedule time trial
Time trial is one of the highlights in cycling not only from the aesthetic point of view. But aerodynamic frames, wheels and helmets are only one component of this discipline. On the other hand, there is the battle against the clock, as some say, the purest form of racing. No interference from tactics, slipstream and other riders. Each for himself and against his own pain while the performance oscillates along his own threshold.
You already have a good threshold performance and want to continue working on improving in time trials? You are interested in this discipline and want to find out how much you can improve with targeted training? Then you should think about a training plan.
