Epic Off-Road 50 Miler - Competition Plan - Mountain Bike Training Plan (Marathon XC Plan)
Author
Luke Vrouwenvelder / Drew Edsall
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 2 MTB, 2 Other, 4 Bike, 2 Strength
Longest Workout
5:30 hrs
Plan Specs
cycling mountain biking intermediate advanced weightloss time goal multi day power based hr based strength base period
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
"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
Questions
Email Head Coach Drew directly at drew@mtbfitness.com or Coach Luke at luke@lukeVcoaching.com
Stats
Sample Day 1
Ride easy Zones 1-2 including 3 x 30 second accelerations to a moderate-hard pace. Take 2 minutes rest between accelerations.
Sample Day 1
Planks: 3 x 30 seconds each
Bicycles: 2 x 20 reps
Russian Twists: 2 x 20 reps
Alternate Leg/Arm Superman: 2 x 20 reps
Take 1 minute rest between each set
Sample Day 2
Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.
Sample Day 3
Ride mainly in Zones 1-2. Within workout include 8-12 x 30 second efforts on a steep hill at a very slow cadence(55-65 rpm). Take 2-3 minutes rest between each effort. Rest of time ride zones 1-2.
Sample Day 4
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 easy recovery ride.
Sample Day 4
Planks: 3 x 30 seconds each
Bicycles: 2 x 20 reps
Russian Twists: 2 x 20 reps
Alternate Leg/Arm Superman: 2 x 20 reps
Take 1 minute rest between each set
Sample Day 5
Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan Try to find long steady climbs ranging from 10-60 minutes today. Get as much climbing in as you can. Challenge yourself.