2019 New or Inexperienced Marathon 50mi 100km MTB Racer - Day 1 through Race Day

Author

Pete MacLeod

All plans by this Coach

Length

19 Weeks

Typical Week

2 Day Off, 4 Bike, 1 MTB, 1 Strength

Longest Workout

3:30 hrs

Plan Specs

cycling mountain biking

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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 limited or no racing experience. Ideally you would have both a road and mountain bike, but it can be easily completed with just a 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. Most week day works are only 90 minutes or less.

This plan will take you through every step and phase of the training season. This plan is designed for those who are new to racing or have never done a long mountain bike race (over 25 miles). Additionally, this plan incorporates strength training.

The plan starts with a base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training and efficiency drills. As the program progresses, weights are phased out, and more intense intervals begin.

After the base period, you will start the 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: 09:07
Training Load By Week
Average Weekly Training Hours: 09:07
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

1:00:00
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 44

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 64

1:30:00
60TSS
Easy MTB Ride

Easy MTB Ride

Sample Day 65

2:00:00
100TSS
Race

MTB Ride or Race

Sample Day 72

2:00:00

C or B Priority Race

Sample Day 79

2:00:00

C or B Priority Race

Sample Day 86

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

2019 New or Inexperienced Marathon 50mi 100km MTB Racer - Day 1 through Race Day

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