10-Weeks to the Whiskey 50 (Intermediate, Cycling, Mountain Bike (MTB), Event-Specific, Reusable)

Average Weekly Training Hours 09:42
Training Load By Week
Average Weekly Training Hours 09:42
Training Load By Week

This program has been specifically designed with the demands of Whiskey 50 in mind. Over the course of 10 weeks, we'll progress through the aerobic fitness necessary, to building time spent at race-specific intensities (generally Sweet Spot and Lactate Threshold), to rounding out your "toolbox" of skills with plenty of technical and handling sessions. Combine these 3 factors and you'll enter race-day plenty sharp and well rested!

Take the guess work out of balancing training volume with intensity and follow this program that has the course-specific demands in mind. This plan will work best for a Cat. 2/3 athlete or those in Masters categories, where there's limited time on weekdays but a more flexible schedule on the weekends.

Should you have any questions, please don't hesitate to contact Tucker directly at Tucker.d.olander@gmail.com

Sample Day 2
1:00:00
45TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 3
1:30:00
87.2TSS
Sweet Spot: 4x8 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 4x8 min ON, 4 min OFF

Sample Day 4
1:15:00
66.6TSS
Sprints: Force Reps

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 6 sprints. Start each sprint from a near standstill in the 53x12. For 20 seconds, work to get the gear turning over to 75+ rpm. Spin easy for 5 min between efforts. Cool down.

Sample Day 6
4:00:00
208.6TSS
Sweet Spot: 4x10 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 4x10 min ON, 5 min OFF

Sample Day 7
3:00:00
135TSS
MTB - Moderate Effort

Ride mostly aerobic (Zone 1-3), but some hard efforts are OK on hills. In/out of saddle on hills. Off-road, if possible.

Sample Day 9
1:00:00
45TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 10
1:30:00
98.3TSS
Tempo Bursts: 3x10 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x10 min ON, 5 min OFF. Every 2 min during the intervals, stand and accelerate for 15 sec as though you're sprinting out of a turn.

Tucker Olander
|
Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!