12 hour solo - Competitor

Average Weekly Training Hours 10:51
Training Load By Week
Average Weekly Training Hours 10:51
Training Load By Week

This programme is aimed at riders with solo race experience seeking a competitive result or a personal best performance. Ideally you will have been riding regularly and consistently (at least 4 times a week) and have access to both mountain and road bikes. A heart rate monitor and cadence sensor is ideal for getting the most out of this training plan, but not a mandatory requirement. The programme requires a commitment of 5-6 days training per week with volume ranging from a minimum of 10 hours to a maximum of 15 1/2 hours. There are several rides on weekend days of 5 or 6 hours, and one each of 8 and 9 hours. If you do not have a power meter or heart rate monitor, and/or cadence sensor, you can measure your 'perceived effort' and estimate your cadence. See the 'Training Zones' on the Cowbell Coaching website for descriptions of the effort levels referred to in the plan, including and how they translate to perceived effort. If you do not have a cadence sensor the easiest way to estimate cadence is to count your pedal strokes for 10 seconds and multiply by 6 to determine you are at the right leg speed. The plan contains 16 weeks of day by day, downloadable training sessions based on threshold heart rate. There is a 17th week included to replace week 16 if your race is on a Sunday. A few key points to assist in getting the most out of this training plan: • Make your easy days easy and your hard days hard - if you have to miss a day, try and make it an easy one; • After any missed sessions, rejoin the programme as it is - don't try to catch up. However if you have missed a session or sessions due to illness, ensure 100% recovery before attempting an easy spin (E1-2) for 1 hour max. If recovery is complete, rejoin the programme the next day; • Push through the hardest weeks - an easier week follows; • All sessions can be completed on an indoor trainer if required. Use your gears to achieve the required resistance. Happy training, and enjoy your race!!!

Sample Day 1
1:00:00
43.3TSS
E2 1hr easy

1 hour easy ride on flat to undulating road in training zone E2.  Aim for 85-95 rpm.

Sample Day 2
1:30:00
91.7TSS
E2/3 1.5hr fun ride

Steady ride on a variety of terrain in training zones E2-3. Enjoy some fun trails! Can do solo or with a group but non-stop.
Workout HR details are not exact but show general fluctuations throughout this type of ride.

Sample Day 3
2:00:00
101.2TSS
E5 dirt hill reps 4*8:6

Warm up for 30 minutes with 10, 8 & 6 minutes in E1, E2 & E3, 1 minute in E4 and 5 minutes back at E2 to come to the bottom of a climb of 8-12% gradient that takes at least 8 minutes (usually 4wd climbs).
Perform 4 reps of 8 minute climb in training zone E5 (on trainer, use gear to simulate climbing cadence in zone E5). Between reps, recover for 8 minutes in recovery training zone E1 or E2.
Finish with ~45 minutes in training zones E1/2. Ride some fun trails or just spin it out.

Sample Day 4
1:00:00
30TSS
E1 60min recovery

1 hour easy spin on the flat.  Aim for 85-95rpm in training zone E1.

Sample Day 6
2:00:00
102.5TSS
E3 60 min split tempo 2hr

Relaxed warm up of 30 minutes in E1/2.
Complete 30 minutes on flat road in mid to high training zone E3 aiming for 70rpm. Follow immediately with 30 minutes in training zone E3 aiming for 100+rpm. You may need to change gears in response to variations in wind conditions or terrain to match desired effort and leg speed. Best done on road with limited interruptions (ie traffic lights/major intersections).
Finish with 30 minutes spinning easy at 85-95rpm in training zones E1/2.

Sample Day 7
2:30:00
147.3TSS
E2/3 2.5hr fun ride

Steady ride on a variety of terrain in training zones E2-3. Enjoy some fun trails! Can do solo or with a group but non-stop.
Workout HR details are not exact but show expectation of fluctuations throughout ride.

Sample Day 8
1:30:00
68.3TSS
E2 90 min easy

1.5 hour easy ride on flat to undulating road/terrain in training zone E2.  Aim for 85-95 rpm.

Lisa Morgan
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Cowbell Coaching

I specialise in mountain biking and cyclocross, and also work with road. No matter what your preferred discipline or style of event is I can tailor a programme to suit your needs. I have experience coaching athletes for:

XC - all styles (Olympic, Marathon, club racing)
Stage racing (road &mtb)
12/24 hour solo
Ultra endurance
Cyclocross

Long or short distance, mountain bike, cyclocross or road, I’ve been kept on my coaching toes by people who love to challenge themselves.