Ultra Endurance 2019 - 6+ Hour Mountain Bike - 18 Week Plan - Intermediate and Advanced

Average Weekly Training Hours 09:57
Training Load By Week
Average Weekly Training Hours 09:57
Training Load By Week

Ultra Endurance, Strong Finish

This plan is designed for the Mountain Bike racer that plans to compete in 6 hour or longer MTB races. The goal of this plan is to build a strong base, develop or improve power, endurance and race intensity fitness needed to start fast, ride strong like a locomotive, and finish strong in your 6+ hour event.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is an 18 week plan. This training plan is built in 3 week training blocks, with week 4 being a recovery week. This plan includes a taper you can use as you head for your A race. This plan is great to build overall fitness that will benefit all types of racing and cycling events in addition to the 6+ hour focus. A rider can use workouts on an indoor trainer, Zwift, TrainerRoad, outside. They can mix workouts on a road bike or mountain bike. There are specific rides for climbing work, but most any workout can be ridden on whatever terrain you desire, as long as it suits the workout power zones and interval duration.

We recommend you have the following abilities before beginning this plan:
Cycling 4+ hours
Strong Base Fitness
MTB racing and/or Road Racing experience
Mountain Bike handling skills

Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road.

Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

You have complete email access to the coach - paul@peakscoachinggroup.com

 

Sample Day 1
1:15:00
78.5TSS
3 x 15 SST (Sweet Spot Training)

WU: 10 mins zone 2
-
MS: 3 x 15 mins @ Sweet Spot (SST) with up to 5 mins easy between each effort. Feel free to do a continuous 45 mins. instead if you are feeling good.
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CD: 10 mins.

Sample Day 5
2:08:00
117.1TSS
ENDURANCE Ride with SST CRUISE Intervals

WU: 10-15 minutes working into your ENDURANCE Zone Z2. Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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Main Set - Build endurance today! Once warmed up, ride in your ENDURANCE Zone Z2 over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the last 60-90 minutes of the ride (after warm-up), complete 3 CRUISE INTERVALS at SST watts (88-93% of FTP) for 12 minutes each, with 4-minute rests between intervals.
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CD: 10-15 minutes of easy pedaling in Zone 1.

Sample Day 8
1:17:30
85.7TSS
SST 50 Minutes

SST (Sweet Spot) Week.

WU by spinning 10 minutes getting watts into zone 3 Tempo.
-
MS 50 minutes SST (Sweet Spot) 88-93% of FTP. If you are not up to a straight 50 minutes, then break this into 20, 20, 10 or similar. BUT, only 1-2 minutes rest between intervals. Too much rest will defeat the performance gains of the longer time spent at SST.
-
CD 5 minutes very easy spinning.

Sample Day 9
1:27:00
93TSS
SST 2x30

WU by spinning 10 minutes getting watts into zone 3 Tempo.
-
MS 2x30 minutes SST (Sweet Spot) 88-93% of FTP
-
5 minutes easy between intervals Zone 1
-
CD 10 minutes very easy spinning.

Sample Day 10
1:25:30
92.3TSS
SST 4 x 10

Warm up 10 mins at Zone 2.
-
Now do 4 x 10 minutes at Sweet Spot (SST).
-
Do an easy 3 minutes between each effort.
-
Cool down 10 minutes.

Sample Day 15
1:05:00
58.6TSS
Tempo 2x20

Warm up 10 mins at 65% of FTP.
Now do 2x20min Tempo efforts. Nothing too hard. Focus on a smooth and steady power. Nice comfortable cadence.
Easy 5mins active recovery between efforts.
Cool down 10 mins.

Sample Day 16
1:14:30
67.4TSS
Stomps!

WU 15 mins. Endurance zone.
-
MS 6 sets of pedal stomps. 10 pedal strokes total (5 per leg) on each effort.
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5 mins. Endurance between each effort. Heart rate will not have time to react. Just crush the pedals for 5 strokes on each leg. Be careful to pay attention to keeping good smooth form.
You should start at about 60-70 rpm in a gear that will not let you zap the pedals to 100rpm, but instead the gear should provide enough resistance that you can only get to 85-90 rpm. Do not pick a gear too big that keeps you bogged down at 70rpm.
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Finish up with 20 mins. at Tempo.
-
Cool Down 10 mins.

Paul Ozier
|
Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.