Whiskey Off-Road 50 Proof - Advanced - Mountain Bike Training Plan

Average Weekly Training Hours 13:09
Training Load By Week
Average Weekly Training Hours 13:09
Training Load By Week

"Written by Drew Edsall (Head Coach and Pro Mtb Racer) and Luke Vrouwenvleder (Endurance Coach and International Pro Mtb Racer; 2nd Place Finish at Epic Rides 2018), Endurance Coaches with " Mtbfitness



Whiskey 50 Off Road Advanced Training Plan: (re-usable)

This training plan includes training on the bike and core strength workouts combined to get you in top shape for the Whiskey Off Road Race in 2019. The program is both heart rate and/or power compatible. You will perform testing throughout the program to update your power and heart rate zones, and also to test your progression throughout the plan.

Every week of this program begins with a description detailing the the goals for the week.
This 12 week plan is designed to get you to your top fitness and form for the Whiskey 50 race at the end of the program.

Advanced Training Plan Details

  • Ability Level : Cat 1 to Cat 2 advanced mountain biker
  • Weekly Training Time: 11-17 hours of training per week.
  • Training Days Per Week / Off Days : 6 Days a Week / Monday's Off Days
  • Equipment Needed Heart Rate Monitor and/or Power Meter
  • This 50 mile training program works on a combination of great fitness, speed, power, pacing, and proper fueling. Every weekend, you will have a longer ride focusing on proper fueling mixed with great pacing. This plan will have you peaked and ready to race full speed by the end of the program.
  • This is a complete plan: It includes core strength work, and on the bike workouts. All strength workouts can be done at home, and the bike workouts can be done with either heart rate, or a combination of heart rate and power.


  • Questions


    Email Head Coach Drew directly at drew@mtbfitness.com or Coach Luke at luke@mtbfitness.com

    Sample Day -4
    1:19:59
    Zones 1-2 easy spin

    Ride primarily in Zone 1-2 today, with most of the time in Zone 1. Today is a recovery day, so keep it easy!

    Sample Day -3
    2:19:59
    60 minute Tempo (off road if possible today: if not, do similar effort on the road)

    Ride mainly Zone 1-2 for 30 minutes. Follow this with 60 minutes building to Zone 3. Use a comfortable cadence. Rest of time ride in Zones 1-2 with most of that time in Zone 2.

    Sample Day -2
    1:00:00
    Zone 1 or less recovery ride

    Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very eas recovery ride.

    Sample Day -1
    4:00:00
    Ride 50% Zone 2 Endurance Ride

    Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

    Sample Day 0
    2:00:00
    Hard mtb ride

    Ride all zones today. Push the climbs, relax and recover on the downhills. Aim to progressively get faster as the ride goes on. Finish off with 10-15 minute cool down easy in Zones 1-2 only. Try to find long steady climbs today ranging from 10-60 minutes.

    Sample Day 10
    1:19:59
    30 second accelerations

    Ride Zones 1-2 inlcuding 3-5 x 30 second accelerations to Zones 3-4.

    Sample Day 12
    1:19:59
    Zone 1 or less recovery ride

    Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very eas recovery ride.

    Drew Edsall Mtbfitness.com
    |
    Mtbfitness

    Mountain Bike Coaching and Training Plans. My name is Drew Edsall, I am a mountain bike head coach with Mtbfitness.com and also a former professional mountain biker. At Mtbfitness we work with all mountain bike athletes and specialize in mountain bike one on one coaching, and mountain bike specific training plans.