Hammerhead 100 Training Plan

Average Weekly Training Hours 13:04
Training Load By Week
Average Weekly Training Hours 13:04
Training Load By Week

This plan is designed for a MTB athlete to successfully complete The Hammerhead 100 race. The plan is 15 weeks long, and before you start this plan should be able to already be able to ride 8-10 hours a week. There will be a few weeks when you will be training 14-16 hours a week.

Once you purchase the plan, you'll get nutritional advice and the strength plan.

Sample Day 3
1:30:00
30 minute LT bike test - DO THIS IF YOU DON'T HAVE A POWER METER

WU: Start with an easy spin for 15 min. Then for the next 5 min. give me a 5 out 10 RPE(riders perceived effort) and then 5 min spin easy. MS: Find a location that you can ride continuous for the next 30 min. You want to make sure that there's no stop signs, stop lights, or any interruptions for the next 30 mins. If you don't have the luxury of such a place, then complete the workout on your trainer. Start out by slowly rolling into the test for the first 2 minutes. Get to an effort that you feel you can maintain for the next 28 min. After the first 10 min, hit the lap button and continue on for the next 20 min. The HR (Heart Rate) average for the last 20 min. is what you will base your zones on. This is called your LTHR (Lactate Threshold Heart Rate) Once you have that number, then go to MY SETTINGS in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). Use these zones for your training on the rest of the plan. Spin easy for 15 min, you're done! Make sure to get in a good recovery drink in your system within the first 20 min. Nice job!

Sample Day 3
1:30:00
20 MIN FIELD TEST (POWER) - DO THIS TEST IF YOU HAVE A POWER METER

WU: 15 min EZ, 5 min at LT wattage (time trial pace) and 5 min EZ. MS: Then, on a loop or out and back on the flats, give me your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. 5 min EZ. Finish w/ 15 min at Sub-LT HR. CD: 15 min EZ.

Sample Day 4
1:30:00
Endurance Recovery

Warmp up and ride at a nice, steady pace. Keep cadence high, at 85-95 rpm. Occasional hills might increase your power, but generally average between 56 and 75 percent of FTP. Cool down. WU:15 min. MS: 45-1 hr <75 FTP or <69-83 FTHR CD: 15 min.

Sample Day 5
1:25:00
Endurance - Option 4

WU: 10 min spin easy
MS: 2 x 30 min w/ 5 min easy in btw zone 2
CD: 10 spin easy

Sample Day 6
2:30:00
TEMPO - OVER/UNDER WORK

WU: 15 min easy MS: 20 min tempo/10 min endurance pace. Do this for the remainder of the workout until until you have 15 min left or your not able to maintain the zones. CD:15 min easy.

Sample Day 7
2:00:00
Endurance Recovery

Warmp up and ride at a nice, steady pace. Keep cadence high, at 85-95 rpm. Occasional hills might increase your power, but generally average between 56 and 75 percent of FTP. Cool down. WU:15 min. MS: 45-1 hr <75 FTP or <69-83 FTHR CD: 15 min.

Sample Day 8
2:00:00
Endurance Strength - option 2

WU: 60 min zone 1-3 MS: 2 x 20 min at zone 4 w/ 5 min easy in btw. Also include 3-5 strength sprints (seated) from 10 mph. CD: 15 min easy spin