100 Mile Mountain Bike Race

Average Weekly Training Hours 11:07
Training Load By Week
Average Weekly Training Hours 11:07
Training Load By Week

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

Sample Day -8
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 -7
1:00:00
59.8TSS
Zone 6: Anaerobic 5 x 1 minute

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

Sample Day -6
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)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day -4
2:00:00
134.2TSS
Threshold Intervals 4 x 10 minutes

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

Sample Day -3
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 0
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.
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Zone 6/FG Intervals! As hard as you can!!

Sample Day 2
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

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "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.