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100 Mile Mountain Bike Race

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

cycling mountain biking beginner intermediate masters time goal power based hr based tss based

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Plan Description

6 week beginner/intermediate training plan to prepare you for a 100 mile mtb race. The plan starts with some moderate aerobic work and continues builds each week (with a rest week every few weeks). You'll learn to grow your fitness to handle the hard efforts within the race to and build your hours up steadily to handle the long day in the saddle. We've included some of our favorite workouts (Bursts, Sweet Spot, Criss-Cross & more) to help you prepare for a great race day!

Example Events are any of the NUE Series race including Cohutta, Mohican, Bailey Hundo, High Cascades and the Shenandoah 100 to name a few 100 milers



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
5:02 hrs 7:00 hrs
6:05 hrs 8:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——
5:02 hrs 7:00 hrs
6:05 hrs 8:00 hrs
—— ——

Training Load By Week


FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Sample Day 1

0:45:00
15.2TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 2

1:00:00
59.8TSS
Zone 6: Anaerobic 5 x 1 minute

5x 1 min ON 1 min OFF FULL GAS!!

Sample Day 3

1:30:00
73.3TSS
Endurance Zone 2 ~ 75 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 5

2:00:00
134.2TSS
Threshold Intervals 4 x 10 minutes

4x 10 minutes ON Threshold; 5 minutes recovery
-
98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.

Sample Day 6

2:30:00
125.1TSS
Endurance Zone 2 ~ 125 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 9

1:00:00
56.7TSS
Zone 6: Anaerobic Intervals 2 sets of 5 x 30 seconds ON 1 minutes OFF

5 x 30 seconds ON 30 seconds OFF FULL GAS; 5 minutes inb/w sets.
-
Zone 6/FG Intervals! As hard as you can!!

Sample Day 11

1:00:00
53.6TSS
Openers 4 x 45 seconds

4 x 45 seconds on 90 seconds off. FULL GAS!! - Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race

$49.00 - Buy Now