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Epic Off-Road 50 Miler - Competition Plan - Mountain Bike Training Plan (Marathon XC Plan)

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Epic Off-Road 50 Miler - Competition Plan - Mountain Bike Training Plan (Marathon XC Plan)


Luke Vrouwenvelder / Drew Edsall

All plans by this Coach


12 Weeks

Plan Description

"Written by Drew Edsall (Head Coach and Pro MTB Racer) and Luke Vrouwenvelder (Endurance Coach and International Pro MTB Racer; 2nd Place Pro Finisher at Epic Rides 2018), Endurance Coaches with Mtbfitness & lukeVcoaching

Epic Off-Road 50 Miler - Competition Plan: (re-usable)

This training plan includes training on the bike and core strength workouts combined to get you in top shape for the EpicRides Off-Road Race of your choosing 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 detailed description, describing the goal for the week.
This 12 week plan is designed to get you to the peak fitness and form you need to race and perform at the EpicRides 50 Proof series or similar 50mi event at the end of the program.

Intermediate Training Plan Details

  • Ability Level : Cat 1 to Cat 2 Intermediate to Advanced Mountain Biker
  • Weekly Training Time: 10.5 - 16 hours of training per week.
  • Training Days Per Week / Off Days : 6 Days a Week / Mondays are 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 at the end of the program.
  • This is a complete plan: It includes core strength work, and bike-specific 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 or Coach Luke at

    How it Works

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    Training Plan Sample Week


    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Bike x4
    07:44:00 05:30:00
    MTB x2
    04:13:00 05:00:00
    Strength x2
    00:18:00 00:10:00
    Day Off x1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    07:44:00 05:30:00
    04:13:00 05:00:00
    00:18:00 00:10:00
    Day Off
    —— ——

    Training Load By Week

    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor

    All supported devices

    Luke Vrouwenvelder

    7x National Champion
    19x National Championship Medalist
    ​Professional Cyclist & Coach at

    • This plan includes a Free Basic TrainingPeaks Account.
    • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
    • Track your performance with robust data tracking and detailed graphs.
    • Plan for your event in the TrainingPeaks calendar.
    • Track your weight, sleep, hours, fatigue and stress while you train.
    • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
    • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

    Refund Policy

    This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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