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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)

Author

Luke Vrouwenvelder / Drew Edsall

All plans by this Coach

Length

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 drew@mtbfitness.com or Coach Luke at luke@lukeVcoaching.com

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Training Plan Sample Week

Stats

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
Bike	07:44:00	05:30:00
MTB	04:13:00	05:00:00
Strength	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

lukeVcoaching.com

6x National Champion
16x National Championship Medalist
Coach with lukeVcoaching.com
University of North Carolina at Chapel Hill, Class of 2017 (Go Heels!)

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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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