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

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

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 2
2:00:00
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 3
2:30:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

Sample Day 4
1:30:00
Pyramids

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 6
2:00:00
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 7
3:30:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

Sample Day 9
2:00:00
MTB Starts

This workout simulates a mountain bike race start. It is broken into 3 sections, with a specified time for each section. Section one in Z5, Section two in Z4, and the section 3 in Z3/4. This can be done on a road or MTB bike.

Sample Day 10
2:30:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

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.