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

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

17 Weeks

Typical Week

5 Bike, 1 Other

Longest Workout

7:00 hrs

Plan Specs

cycling mountain biking intermediate masters multi day hr based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:42

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:45:00
85.4TSS
Bike Test - MAF

WU:
10 mins easy spin
5 x 60s building up to 110 rpm, 60s easy between.
MS:
3 x 10mins @ 180 minus your age, 2 mins easy spin between.
LD:
5 mins easy spin

Sample Day 3

1:15:00
75TSS
Bike Test - 20 min FTP

WU:
20 min easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin

Sample Day 4

0:30:00
Recovery Ride

Sample Day 6

1:05:00
65.8TSS
Bike Test - 30 min TT

WU:
15 mins Z1
WU2:
60 secs Z3 @100rpm
60 secs Z1 @ 60rpm
repeat 5 times
MS:
30min Time Trial as fast as possible
LD:
10 mins Z1

Sample Day 7

2:00:00
65TSS
Bike Endurance 2:00:00

WU:
30 mins Z1
MS:
75 mins Z2
LD:
15 mins Z1

Sample Day 9

0:49:00
27.8TSS
Power

WU:
10 mins Z1
5 mins Z2

MS:
4 mins Z3, @60rpm, Seated
2 mins Z1, @90rpm

repeat 4 times


LD:5 mins Z2
5 mins Z1

Sample Day 10

0:20:00
Core

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:

Core Training
3 sets of each exercise

LD:
5 mins Z1

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

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