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Intermediate Mountain Biking 100km sub 5 hours 30 mins program - 17 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

17 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This training program is aimed at the Intermediate Level athlete who wants to complete a 100km MTB Race in 5 to 5 and half hours.

This program is 17 weeks long: 1 Test Week, 13 Training Weeks, 2 Taper Week, 1 Recovery Week.
Training time builds from 4 hours and 30 minutes per week to a maximum of 11 hours and 33 minutes.

After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.

Assumptions of this program –
Training average speeds of between 18 and 20 km/h.
Racing average speeds of between 21 and 23 km/h.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand.

You should also include General Strength and Core training sessions when doing Endurance training.
A Basic Core Strength program is available for download with this program.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:26 hrs 7:00 hrs
Otherx1
0:16 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:26 hrs 7:00 hrs
Other
0:16 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.