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

Author

Pete MacLeod

All plans by this Coach

Length

11 Weeks

Typical Week

4 Bike, 2 Day Off, 1 MTB

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking advanced

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:47
Training Load By Week
Average Weekly Training Hours: 08:47
Average Weekly Breakdown

Pete MacLeod

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.

Back to Plan Details

Sample Day 1

1:30:00
64.6TSS
Tempo

Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.

Sample Day 2

2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 3

1:30:00
95.4TSS
Pyramid

These are completed in Zone 5 and duration increases to a specified point and then decreases back to zero. Rest is equal to the interval length. For example you may get a workout called Pyramid4. This would be 1min on then 1 min off – 2 min on then 2 min off – 3on, 3off – 4on, 4off – 3on, 3 off – 2on, 2off – 1on, 1off. Cadence is above 75.

Sample Day 5

2:00:00
110.1TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 6

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 8

1:30:00
93.8TSS
Hill Repeats

These hills can take 6-8 minutes to climb and can be as steep as 8%. Stay seated and try keep cadence 60 or higher (Zone 5 is max).

Sample Day 9

2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

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

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