6+ Hr MTB Race - 4 Training Days/Wk - Strong Finisher

Average Weekly Training Hours 06:47
Training Load By Week
Average Weekly Training Hours 06:47
Training Load By Week

[ Ideal Target Race -> Your ideal target race goal should be approximately 6 to 8 hours to finish with the focus of the training being on endurance, climbing and dialing in your ideal race pace. I have provided a Program And Workout Modifications section with recommended adjustments to this training plan for target races that could take you 8+ hours to complete or races with faster paces and minimal climbing. [ Who Is This For -> Existing back of the pack age group rider looking to chase down the mid pack racers or current recreational rider wanting some serious structured training for a good finish in their first endurance race. [ Racing During The Program -> Please do… -- Race simulation rides are included in the schedule every weekend throughout the back half of the program so you can dial in your race pace on terrain similar to your target race or do some actual racing. -- Test sessions, either off-road time trials or threshold tests are scheduled at the ends of recovery weeks and are ideal sessions to swap for weekend races throughout the training program. [ Timeline Overview -> This program is 18 weeks long and broken down into 3 periods and 1 race week. The first 10 week period is for building base endurance and force before moving into the next 6 weeks that builds up your race specific fitness. These periods are followed by 1 taper week and your final race week. The max individual workout/ride length is 4 hours and 40 minutes. I have provided a Program And Workout Modifications section to account for some varying endurance race lengths, pace and individual athlete situations.

Sample Day 2
0:40:00
10.7TSS
Skills - 120+ rpm

Purpose
Make spinning at 90 rpm more comfortable.
Smooth out pedal stroke.
Prepare legs for cadence bursts that happen during hill approaches, bridging gaps or attacks.

Terrain
Indoor trainer, but can also be done on flat gravel road or rail trail.

Warm Up
5 to 10 minutes in zone 1 or low zone 2.

Main Workout
Repeat — 6 to 10 intervals with :30 sec work and 4:30 min recovery.
-- Work — :10 second ramp up to 120+ rpm cadence and then hold for remaining :20 with very low pedal resistance.
-- Recovery — 4:30 min in zone 1.

Cool Down
Last recovery interval should be sufficient, but you can add additional 5 minutes of recovery in zone 1 after the last recovery interval if needed.

Additional Notes:

Pedal resistance should be very low for work interval with concentration on smooth pedal strokes without bouncing or rocking on seat.

Sample Day 2
0:30:00
Full Body Circuit (Basic)

Workout Variables:Sets: 1 to 3 circuits Repetitions: 12 to 20 Rest between exercises: 0 to 120 seconds Rest between circuits: 3 to 5 minutes Exercises: 1) Push Up 2) Body Squat 3) Crunch 4) Lunge 5) Superman (cross)

Sample Day 4
0:55:00
61.2TSS
Test - Threshold

Purpose
Find your estimated FTP (Functional Threshold Power) and estimated FTHR (Functional Threshold Heart Rate) to establish training zones.

Terrain
Try using an indoor trainer for your first threshold test to establish a solid baseline. It can be done outside, but you need to be able to go all out without stopping and hold a consistent pace for the 20 min time trial portion for the most accurate results.

Warm Up
Get in a solid warm up that includes a few spin ups and a short effort at or near your threshold to prime your system. Include a short recovery period before going into the 20 minute threshold effort.

Main Workout
20 min time trial effort - Put out as consistent and steady of an effort as possible from start to finish. You should be completely spent at the finish.

Cool Down
5 to 10 minutes in zone 1

Other Threshold Testing Protocol Options
- Establish your own repeatable warm up protocol following the guidelines above
- See the warm-up workout included in this training plan
- Coggan’s testing protocol found in the book Training And Racing With A Power Meter by Hunter Allen and Andrew Coggan, PhD
- Sufferfest’s testing protocol found in The Sufferfest video Rubberglove
- Friel’s testing protocol found in the book The Mountain Biker’s Training Bible by Joe Friel or the book The Cyclist’s Training Bible by Joe Friel

Additional Notes:
- FTP (Functional Threshold Power) estimation = .95 X (20 min TT avg power)
- FTHR (Functional Threshold Heart Rate) estimation = 20 min TT avg HR

- If doing heart rate only - record average speed and distance for 20 mm TT. This is how you gauge improvement in place of measuring power gains.
- See Training Zone Worksheet for calculation of training zones.

Sample Day 6
1:30:00
66.6TSS
Endurance

Purpose
Build or maintain steady state aerobic endurance.

Terrain
Best done on mostly flat terrain such as rail trail or gravel roads.

Warm Up
5 to 10 minutes in zone 1.

Main Workout
Ride in zone 2 with cadence between 84 to 96 rpm cadence.

Cool Down
5 to 10 minutes in zone 1.

Additional Notes:
These are good rides to pay attention to pedal stroke, seat height, seat angle, handle bar position, cleat position on pedals, etc… All those things can really add up and make a big difference in your efficiency and general bike fatigue. Don’t be afraid to stop and make adjustments as needed to get your bike fit dialed in.

Sample Day 7
2:00:00
91.2TSS
Endurance

Purpose
Build or maintain steady state aerobic endurance.

Terrain
Best done on mostly flat terrain such as rail trail or gravel roads.

Warm Up
5 to 10 minutes in zone 1.

Main Workout
Ride in zone 2 with cadence between 84 to 96 rpm cadence.

Cool Down
5 to 10 minutes in zone 1.

Additional Notes:
These are good rides to pay attention to pedal stroke, seat height, seat angle, handle bar position, cleat position on pedals, etc… All those things can really add up and make a big difference in your efficiency and general bike fatigue. Don’t be afraid to stop and make adjustments as needed to get your bike fit dialed in.

Sample Day 9
0:40:00
10.7TSS
Skills - 120+ rpm

Purpose
Make spinning at 90 rpm more comfortable.
Smooth out pedal stroke.
Prepare legs for cadence bursts that happen during hill approaches, bridging gaps or attacks.

Terrain
Indoor trainer, but can also be done on flat gravel road or rail trail.

Warm Up
5 to 10 minutes in zone 1 or low zone 2.

Main Workout
Repeat — 6 to 10 intervals with :30 sec work and 4:30 min recovery.
-- Work — :10 second ramp up to 120+ rpm cadence and then hold for remaining :20 with very low pedal resistance.
-- Recovery — 4:30 min in zone 1.

Cool Down
Last recovery interval should be sufficient, but you can add additional 5 minutes of recovery in zone 1 after the last recovery interval if needed.

Additional Notes:

Pedal resistance should be very low for work interval with concentration on smooth pedal strokes without bouncing or rocking on seat.

Sample Day 9
0:30:00
Full Body Circuit (Basic)

Workout Variables:Sets: 1 to 3 circuits Repetitions: 12 to 20 Rest between exercises: 0 to 120 seconds Rest between circuits: 3 to 5 minutes Exercises: 1) Push Up 2) Body Squat 3) Crunch 4) Lunge 5) Superman (cross)

Steve Hamlin
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Endurance Path

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