2019 Marathon / 50 Mile MTB Racer - 11 Week Build / Peak / Race

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:54

This plan will help you reach your goals or set a personal record for longer Marathon type events (40-60 miles) and is recommended for riders who have experience racing XC and/or Marathons. Ideally you would have both a road and mountain bike. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be around 10 hours of training (sometimes more), with recovery weeks around 7 hours of training.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road or mountain bike. Throughout the plan there are scheduled mountain bike specific rides and workouts. There are also several very long (4+ hour) workouts during this plan.

This plan will take the experienced cross-country racer through the Build, Peak, and Race phases of training. This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. It is expected that you will start this plan with a solid base of fitness.

You will start with the 8 week build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your ability to carry speed for longer durations. The plan concludes with a two week taper before your target Marathon event.

Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate other events and XC races.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 1
2:00:00
120TSS
Race or Climb

Do a local XC race or do a long MTB ride with at least 1000' of climbing for every 10 miles you ride.

Sample Day 21
1:30:00
60TSS
Easy MTB Ride

Easy MTB Ride

Sample Day 22
2:00:00
80TSS
Race

MTB Ride or Race

Sample Day 29
2:00:00

C or B Priority Race

Sample Day 36
2:00:00

C or B Priority Race

Sample Day 49
1:00:00
FIELD TEST

The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down

Sample Day 71
5:00:00
A RACE

A RACE

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.