NUE 100 Mile Finisher Plan, 12 Weeks, 10- hours/week New for 2020

Author

Jeremiah Bishop

All plans by this Coach

Length

12 Weeks

Typical Week

3 MTB, 1 Other, 2 Bike, 1 Strength, 1 Day Off, 1 Custom, 1 Run

Longest Workout

6:00 hrs

Plan Specs

cycling mountain biking intermediate masters time goal power based hr based tss based strength base period

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Summary

🚀 The NUE 100 Mountain Bike Series is a collection of the most iconic 100's In America. They do all have one thing in common they take good training to finish strong!

This custom plan has the key elements of my preparation used to win over 20 of these bad boys. Included here are my proproetary structured workouts that can be used with heart rate or power.

Unlike other 100-mile races like Leadville, the NUE are more single track and have many steeper climbs this is the program that will help you achieve PR performance. This plan has a nice blend of the right work!

Time efficient, proven workouts to get you in the best shape possible in the least amount of time.

Qualifications: this plans is experienced mountain bikers who balance training around a full-time job with intermediate-good off road skills. (limit of two hours for mid week workouts)
Good base fitness (8 weeks of base training) and the ability to train 10 hours-a-week with the ability to ride 5-6 hours one day per weekend Heart rate monitor, power meter recommended.

What this plan includes that you won't find anywhere else: • Daily race specific NUE 100 workouts for heart rate and power based; scaled by TSS • Top tips for tackling race week • Testing protocols for honing in on what you really need • Nutrition protocols for optimizing your lipid power • Race day strategy and notes
• Optional initial phone consulting to customize your plan (Additional $70 fee)

E-mail Coach@JeremiahBishop.com to learn more.

Peaksware is not responsible for the plan's content and the user assumes all responsibility when using this plan.

Always consult a physician before taking on any extreme exercise like prescribed here, safety first when riding!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:27
Training Load By Week
Average Weekly Training Hours: 09:27
Average Weekly Breakdown

Jeremiah Bishop

Bishop Training

Bishop Training is a style: fun, progressive, purpose-built training that incorporates cutting edge science with the know-how to win!

As a coach to World Tour road cyclists, mountain bike Olympians, and weekend warriors, I know what it takes to get the best performance from athletes of any level.

I provide coaching, consultations, custom training plans, personalized individual and group instruction and camps. I can help you achieve your performance goals.

Back to Plan Details

Sample Day 1

0:45:00
90TSS
MTB Skills: Max Braking, Grass Slalom

Get in a good technical skills ride. Practice repeating a couple of hard-to-ride sections over and over until you perfect it. On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles. Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly. Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex. Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.

Sample Day 2

0:20:00
20TSS
Strength Maintain Exercises Balance Mtb

Functional Strength Exercises:
Two sets of 20 to 30 reps of each. You'll move to a 2-second count going down, 1-second up! Your explosive speed combined with the use of light weight creates the resistance. A medicine ball or kettle bell can be used for these exercises. 

Bosu Ball Squats throws or Single-Leg  
Squat/Bulgarian Squat

Lunges with medicine ball toss
Hamstring Ball Curls.
Calf Raises or set of jump rope 2.5 mins
Stretch between sets..
Planks
Seated row or supine pull up  
Wobble board or slack line, alternately practice touching your shoulders and your toes with your hands for a few minutes.

Push Ups feet on ball.

Sample Day 2

0:53:40
56.2TSS
Speed: 6-8 Form Sprint-Outs, 10 Minutes of Tempo

Get in a good half hour of Zone 2 and a 10-min block of Zone 3. Form Sprint-Outs are a combination of a sprint and a spin-up.
From a low speed, hit it out of the saddle, but don't shift, hold for 20 seconds. The
Idea is to get some snap and get a burn in your legs from holding maximum RPM but without the fatigue. The rest of your ride is endurance pace, but steady no coasting; flat route.

Sample Day 3

2:21:00
156TSS
Cruise Tempo 2x45m Late Quality 20 Spiked tempo

et out for a nice steady trail ride. Let the route be a little more open and rolling for some short tempo on the climbs. Find an efficient pace and practice being smooth through the trails.
Do 2 45-minute blocks at non-stop Tempo HR. To keep your momentum, you might have power surges, and that's to be expected.
Go back to endurance pace for 30 minutes between each but keep the stopped time to a limit.

Sample Day 5

15TSS
Bishop Core

Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)

Sample Day 5

1:13:00
119.8TSS
Test: CP 5/20 Pre-Fatigued

TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.

Sample Day 6

1:30:00
90TSS
Endurance: Cadence & Pedaling Drills

The main part of your ride is focused on riding 56-75% of your FTP (Zone 2/3).
The goal for these drills is not to be hammering at threshold, it's more about doing the cadence work:
1. Start off with one-legged pedaling efforts. Do five minutes with FAST pedaling: cadence over 105! SPIN those legs.
2. Take three minutes easy.
3. Next, on a relatively flat section of road, do ten 1-legged pedaling efforts. Spend one minute each leg, switch legs, repeat. (Each leg will get ten 1-minute efforts). Focus on smoothing out your pedal stroke. You don't want to have any dead spots. Your cadence is naturally lower when doing these. Try a 53:17/16/15 combo.
4. Next, ride for at least 15 minutes spinning 90-100 RPMs. This should leave your legs feeling balanced.
After your cadence drills, get in some work on standing and pedaling: Start out with two minutes out of the saddle and standing. While standing, focus on your upstroke (pull calf-muscles up). Then, ride two minutes seated, focusing on pushing with the hamstrings. Repeat this standing/seated routine six times. (2-minutes standing, two-minutes seated, repeated for a total of six times in each position.) Select a gear that is challenging enough to work the muscles, but allows the cadence to drop to 70 RPMs on the seated stuff.
Following standing/seated work, take five minutes easy.
Toward the end of your workout, include eight 1-minute fast pedaling intervals. Each minute on should be at 110-120 RPM. Then, rest for one minute at a normal cadence. Then, repeat.

NUE 100 Mile Finisher Plan, 12 Weeks, 10- hours/week New for 2020

$100.00 - Buy Now
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