Intermediate Mountain Biking 100km sub 5 hours 30 mins program - 17 weeks
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:26 hrs||7:00 hrs|
|0:16 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:26 hrs||7:00 hrs|
||0:16 hrs||0:20 hrs|