12-Week Ultra Endurance MTB

Average Weekly Training Hours 09:35
Training Load By Week
Average Weekly Training Hours 09:35
Training Load By Week

This plan is for Mountain Bikers with an intermediate to advanced base fitness who are training for a 8-12 hour mountain bike race. You should have at least 12 weeks of preparatory work prior to starting this training plan and a heart rate monitor is required. GPS and power devices are very benficial, but not required.

Sample Day 2
1:30:01

BT: Cruise intvls. 3-4 x 6-8 minutes in heart rate 4-5a zones (2-minute recoveries). Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).

Sample Day 3
1:30:01

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 4
1:00:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 5
1:00:00

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 6
2:00:00

BT: Ride several 10-15 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.

Sample Day 7
3:00:00

Group ride. Sit-in today. No hard, sustained pulls. Mostly 1-3 zones. Avoid 5 zone.

Sample Day 9
1:30:00

BT: Cruise intvls. 3-4 x 6-8 minutes in heart rate 4-5a zones (2-minute recoveries). Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).