Reef to Reef
Event | Mountain Biking | 12 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with this plan – understanding the schedule ahead, reading & understanding the training program, how to move sessions to suit your lifestyle & availability.
Wk 2 Over-Training, Missed Workouts & Sickness | Base Builder
This week, our exercises will progress as our body adjusted from last week’s training. We also want to avoid a very common thing that happens with the self coached athlete; Burn-out, Overreaching and Overtraining – so we’ll be addressing this topic this week.
Coach Fenz will also discuss how to understand signs of the common problems of athletes and reducing the risks, managing sickness and recovery.
Wk 3 Strength & Conditioning | Base Development
This week we’re going to progress our training exercises. Coach Kate Perry will show us again some new exercises to not only really help your cycling performance, but also enjoyment on the bike – because you’ll be stronger.
These exercises will help strengthen our body or our core and will carry you out in participating in a marathon or mountain bike training programs.
Wk 4 Nutrition & Hydration | Recovery
This week will be our recovery week; so our body will recover well and will not get burn-out, overreaching & overtraining as discussed in the past weeks.
Also this week, Coach Fenz will talk about Nutrition & Hydration. Together with Dean (originally from TORQ Nutrition Australia), they will discuss the fueling advantage; the importance of proper hydration and calculation of grams per hour carbohydrate intake depending on your event or race.
Wk 5 MTB Bike Skills - Part 1 - Pumping & Lateral Movement | Build Development
Our training and exercises this week will be more intense as we enter the Build Development Phase.
In the extra content, Coach Fenz joins Dylan Cooper (Ride Technics) to talk about the 1st part of our Bike Skills discussion. Dylan Cooper will show us the right body position when tackling obstacle courses; Pumping & Lateral Movement. Also, Mark Tupalski (an gun on a mountain bike) will give us tips about Loose Corners & Berms Riding.
Wk 6 MTB Bike Skills - Part 2 - Ascending & Descending in Technical Terrain | Build Development
Coach Fenz together with Dylan Cooper from Ride Technics will continue the 2nd part of our Bike Skills discussion; they will tackle the fundamental skills and techniques on employ when tackling obstacle courses. They will discuss Bunny Hop & Manuals, Step-ups, Drop-offs, also Ascending & descending in technical terrain.
Wk 7 MTB Skills - Part 3 – Braking Fundamentals | Build Development
Coach Fenz and Dylan Cooper from Ride Technics will continue their discussion about Mountain Bike Skills; the 3rd part of this discussion is the Braking Fundamentals, one of the fundamental techniques to master to gain valuable time on the trails.
We also chat with Mark Tupalski, on some techniques for riding on sand + Ascending or Climbing hills.
Wk 8 Making Sure The Bike Is All Ready To Go | Build Development
Coach Fenz chats with Chris Hamilton to show us how to check our bike to make sure our bike is all ready to go.
Wk 9 Mental Skills | Peaking Phase
This week will be our Peaking Phase; as the event is getting closer, our training will get harder and harder.
Coach Fenz will discuss mental skills conditioning. Developing a “Mantra” that focuses on yourself only, for you to concentrate and have a better performance; taking out your worries, insecurities & anxieties during the event day. Conditioning your mind is very essential for all athletes, especially before the event day or race day; for you to optimise the months of preparations & hard work on training.
Wk 10 Course Profile Analysis | Peaking Phase
As the last few weeks of training, we are experiencing more intense training & exercises before our event day.
Coach Fenz will give his Course Profile Analysis & give some tips & guidance on the course.
Wk 11 Exercising In The Heat | Taper Week
This week will be our Taper Week as we move closer to the event day. This week we’re going to adjust our training to make sure we’re in the best condition on our event day.
Coach Fenz will give tips & tactics exercising in the heat for better performance.
Wk 12 Final Tips & Preparation for the Reef to Reef Event | Race Week
Congratulations! You’ve finally reached the last week of the Reef to Reef Program!
This week will be the application of all the hard work in training starting from the 1st day as we enter the Race Week. Also, Coach Fenz will give his final tips and preparation for the Reef to Reef event.
This Plan
A multi-day stage race needs more than just a good level of fitness. With each day a different mix of punishing climbs, wicked long descents and single track throw up the challenges. With the need to backup fresh each day your training needs to prepare you specificity for these demands.
This 12-week training program is designed to cover exactly that. The methodology we use to coach winners and grinners like the Motion MTB team, National champions like Cam Ivory, Peta Mullens and master’s riders of all abilities, these plans will help you be your very best come race day. We all like to conquer the course, beat our PB’s or smash our mates. With a proven track record in making people awesome these training programs are tailored specifically for everyone’s availability, skill and current fitness level.
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6 hour training availability
- 9 hour training availability
- 12 hour training availability
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ Any participants wanting to ride in the Reef to Reef event.
✕ Aiming for top 10 of this event? We’d recommend getting 1:1 Coaching for a fully customised training program & data analysis & feedback to reach the top of all participants.
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
How many hours do I have to train?
We’re firm believers of training smarter, not just harder. It all depends on what you want to get out of your cycling – but we recommend at least 5-6hrs a week to see some measurable progress. Most of the training programs come with an option of 6, 9, or 12 hours of availability you can pick from.
What gear do I need?
We suggest at a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
The 12-week training program was well worth the price of admission (entering Port to Port before the cut off time) not just for setting useful targeted workouts but also for the extra content provided in videos on various topics from nutrition to mindset and even about how to train when you are under the weather. I will definitely consider upsizing to the monthly coaching plans with FTP Training for next year based on this years’ experience.
Neil Diamond
Fantastic enthusiasm from ftp. Enabled me to approach my objectives with clarity and confidence.
Kerry Bassett
The last time I followed an FTP program in 2010 I had my best results I’ve ever had. After a long layoff I set myself the goal of getting back into racing by doing the Port to Port. Although my race fitness was a long way off my best I felt the 12-week program was really effective to restore some of my old fitness. Like a lot of us, I’m time poor and the FTP program was a very efficient way to build the best fitness possible in the shortest time.
David Bourke
Access your plan
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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