2017 Leadville Trail 100 MTB with altitude training

Average Weekly Training Hours 10:54
Training Load By Week
Average Weekly Training Hours 10:54
Training Load By Week

Whether you're planning to ride the Leadville 100 for the first time or are aiming for one of the coveted belt buckles, train smart to boost your fitness and taper to the race! This plan assumes you've been building up some base miles this winter and are now revved to work on getting stronger & faster! With 1-1.5 hours to train M-F and more time on the weekends, this plan will help you boost your Chronic Training Load (CTL) and increase both your threshold power output and endurance. You'll want to do a 20min Field Test to set your training zones before beginning this plan and before the race so you can set your Training Zones accurately. This plan includes the FasCat Wattage and Heart Rate Zones Sheet for setting all of your training zones! This plan also includes recovery techniques for rest days, Yoga, foundation work and some conditioning exercises that you can do off the bike to maximize your readiness for Leadville! You'll be starting out on the road until the trails are clear enough to ride, then it's trail time! As race day gets closer, there's recommendations for rides at high altitude to get your body adjusted to the extra stress of racing at elevation! Be sure you're fueling really, really well for these rides! There's also an optional 50 mile trail race as a fun goal before Leadville if you like!

Sample Day 2
1:00:00
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones - For more info: https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/ - http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556 - Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season. - Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
2:00:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 4
2:00:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 6
1:30:00
ST: Big Gear Stomps

Ride at Zone 2. Every 5min, do a 20sec seated sprint in a big gear that only allows 50-60rpm.

Sample Day 7
1:15:00
66.1TSS
Tempo 3 x 10 minutes

3 x 10 minutes ON (zone 3) 5 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 8
1:30:00
ST: Big Gear Stomps

Ride at Zone 2. Every 5min, do a 20sec seated sprint in a big gear that only allows 50-60rpm.

Sample Day 9
1:00:00
EN: Athlete's Choice

This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying it.

Nadia Sullivan
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FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

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