16 week 100 mile mountain bike race training plan with power

Average Weekly Training Hours 09:58
Training Load By Week
Average Weekly Training Hours 09:58
Training Load By Week

This is a 16 week training plan to prepare you for a 100 mile mountain bike race, in particular the High Cascades 100 in Bend, OR but can be used to get you ready for any 100 mil mountain bike race. It can be used with power and/or heart rate based zones.

This plan is for those of you that have been doing 1-2 months of steady base training already and have done at least one long ride of 3-4 hours. It also assumes you have been doing some form of full body strength, core or yoga at least once a week. If you have not been doing a regular base building/winter training and strength plan you can add on the Winter Base Plan to get you ready for this plan. The strength training in this plan can be done at home with very little equipment. If you want more in depth gym strength training you can find that at annelintoncoaching.com where I have a lot of online strength training programs available.

Sample Day 2
1:30:00
88.8TSS
Endurance Over/Under, 4/2 mins

Sample Day 3
1:00:00
Strength Train Cycling

Sample Day 4
1:53:00
93.2TSS
20 1 min FTP/1 min Recovery

Sample Day 5
1:00:00
Recovery Day or Off

You can do anything that moves your body up to 1 hour keeping HR low/effort low. Walk,hike, spin, swim, yoga, snowshoe

Sample Day 6
3:00:00
Endurance Ride

Unless otherwise noted endurance rides can be done on any bike.(mtb, gravel, road). Warm up for 20-30 minutes and then spend the remainder of the time on the calendar in your Endurance HR/RPE zone. If you have a power meter keep an eye on your power numbers but best to go by HR for this ride. Cool down 10 min. The purpose of this type of ride is to build the physiologic infrastructure (mitochondria, capillaries, transporters that allow you to use lactate for fuel). This will allow you to go longer and to add harder efforts as you progress in your training. Can be replaced with a nordic ski (classic preferable or if skate only do 2/3 of time ), snowshoe, backcountry ski tour at same heart rate zone. Work on nutrition and hydration before, during and after this ride.

Sample Day 6
1:00:00
Strength Train Cycling

Sample Day 7
4:00:00
Endurance Ride

Unless otherwise noted endurance rides can be done on any bike.(mtb, gravel, road). Warm up for 20-30 minutes and then spend the remainder of the time on the calendar in your Endurance HR/RPE zone. If you have a power meter keep an eye on your power numbers but best to go by HR for this ride. Cool down 10 min. The purpose of this type of ride is to build the physiologic infrastructure (mitochondria, capillaries, transporters that allow you to use lactate for fuel). This will allow you to go longer and to add harder efforts as you progress in your training. Can be replaced with a nordic ski (classic preferable or if skate only do 2/3 of time ), snowshoe, backcountry ski tour at same heart rate zone. Work on nutrition and hydration before, during and after this ride.

Anne Linton
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Anne Linton Coaching

Physician turned Endurance athlete and Coach.