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

Author

Luke Vrouwenvelder / Drew Edsall

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Length

12 Weeks

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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 - Completion 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 fitness and form you need to race the EpicRides 50 Proof or similar 50mi event at the end of the program.

Completion Training Plan Details

  • Ability Level : Cat 3 to Cat 2 Beginner Mountain Biker
  • Weekly Training Time: 9.5 - 14 hours of training per week.
  • Training Days Per Week / Off Days : 5 Days a Week / Mondays and Fridays are Off Days
  • Equipment Needed Heart Rate Monitor and/or Power Meter
  • This 50 mile training program works on a combination of 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 finish a 50mi mountain bike race 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



    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Bike x3
    6:20 hrs 5:00 hrs
    Day Off x2
    —— ——
    MTB x2
    3:57 hrs 4:45 hrs
    Strength x2
    0:18 hrs 0:10 hrs
    Workouts Per Week Weekly Average Longest Workout
    Bike
    6:20 hrs 5:00 hrs
    Day Off
    —— ——
    MTB
    3:57 hrs 4:45 hrs
    Strength
    0:18 hrs 0:10 hrs

    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!)

    $69.00 - Buy Now