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

Author

Luke Vrouwenvelder / Drew Edsall

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Length

12 Weeks

Plan Specs

cycling mountain biking intermediate advanced weightloss time goal multi day power based hr based strength base period

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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



    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    7:43 hrs 5:30 hrs
    4:12 hrs 5:00 hrs
    0:18 hrs 0:10 hrs
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    7:43 hrs 5:30 hrs
    4:12 hrs 5:00 hrs
    0:18 hrs 0:10 hrs
    —— ——

    Training Load By Week


    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!)

    Sample Day 1

    1:00:00
    30 second accelerations

    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

    0:10:00
    Core Work

    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

    1:49:59
    30 minute LT bike test (do this workout if using ONLY heart rate for training)

    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

    1:40:00
    Force Short Hill Intervals

    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

    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 easy recovery ride.

    Sample Day 4

    0:10:00
    Core Work

    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

    2:40:00
    Easy mtn bike "flowing"

    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.

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