v3.0 - ULTRA-MARATHON MOUNTAIN BIKE: 12-Week Race Preparation Plan - Reusable

Average Weekly Training Hours 10:35
Training Load By Week
Average Weekly Training Hours 10:35
Training Load By Week

12-Week Race Prep Plan for Ultra-Marathon MTB - v3.0 - Re-Usable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

This is part of our most recently updated v3.0 plan series (2018) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!

The Race Prep plan picks up where our Base Build Plan leaves off, and prepares you to race! Your Anaerobic Power, Vo2 Max, Anaerobic Threshold, Aerobic Threshold, and Endurance energy systems are all addressed as your racing approaches.

Our 12-week ULTRA-DISTANCE MTB Race-Prep Plan, v3.0, is designed for long-distance racers (60-100+ miles) looking to sharpen up their race day fitness leading up to their A-priority event of the year. This plan is designed to begin after you've completed either our 12 or 24 week Base Build Plan and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.

Overview:

RACE PREP PLAN:This 12 week plan is set up in 6 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power and gradually expanding through Vo2 Max, Anaerobic Threshold, Aerobic Threshold, Aerobic Endurance and finally a Peak/Taper into your goal event. Each to two-week block includes 4 Structured Workouts that focus on the specific energy system, and two building endurance rides. Also included are aerobic maintenance rides, recovery rides and days off. Strength sessions continue from our Base Build plan in the form of Maintenance sessions that are specified in the previous plan.

Also included in the plan is our AeT & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts. You will test once beginning the plan and again near the end of the plan to validate your improvements.

REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.

Plan Details:


  • Ability Level: Intermediate to Advanced (adjustable by overall volume)

  • Training Days per Week: 5-6

  • Training Hours per Week: 7-15+ (depending on your preference of riding/aerobic volume)

  • INCLUDES: detailed testing protocol, zone calculator spreadsheet, Structured Workout exercise details

More Plans in this Series:


Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Sample Day 2
1:15:00
74.6TSS
1:00-4:00 POWER: ANAEROBIC POWER

See attached document for specifics.
This workout can be performed indoors on the trainer as written, or outside with the focus on the main sets of Anaerobic Power intervals following a warm-up.

Sample Day 3
1:30:00
56.7TSS
AEROBIC RIDE: AeT INTERVALS (4x10)

4x[10:00] Aerobic Intervals. Indoors or Out.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 5
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Sample Day 6
1:15:00
74.6TSS
1:00-4:00 POWER: ANAEROBIC POWER

See attached document for specifics.
This workout can be performed indoors on the trainer as written, or outside with the focus on the main sets of Anaerobic Power intervals following a warm-up.

Sample Day 7
3:00:00
156.2TSS
ENDURANCE BIKE

Longer ride with as much climbing as possible. Easy to moderate effort (keep HR under 80% of max for most of it). MTB on roads and/or trails is best. 3-5 hours.

Sample Day 8
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.