Ultra Endurance 2020 - 6+ Hour Mountain Bike - 18 Week Plan - Intermediate and Advanced
Paul OzierAll plans by this Coach
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Ultra Endurance, Strong Finish
ZWIFT® is a great platform to use with this plan.
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 is an Elite Coach at Peaks Coaching Group. 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. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.
Benefits of our 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
Zwift is a registered trademark of Zwift, Inc.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||9:57 hrs||6:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:57 hrs||6:00 hrs|
Training Load By Week
Sample Day 1
INFORMATION ONLY - NO RIDE TODAY
This warm up is designed to precede most any workout. The key is to follow the structure of the warm up and do not go above the prescribed watts. At the 20 minute mark you should feel really ready to have a great workout. Some rides have a warm up as part of the designed workout. This is here as only a guide that will help you develop a warm up that works well for most. Tweak it as needed to make it work for you.
Pre-built workout files will include a warm up designed to work well to prep you for the work ahead.
0-3:30 minutes - 80-90 rpm @ 50% of FTP
3:30 to 4:00 - 80 rpm, baby slow. relax the legs, shake them out.
4:00 to 4:30 - 100 rpm at 100-105% of FTP
4:30 to 5:00 - again, baby slow, very easy, relax and stretch the legs.
5:00 to 6:00 - 90 rpm at 85% of FTP
6:00 to 7:00 - 90 rpm move up to 95-100% of FTP
7:00 to 8:00 - 80 rpm at 95-100% of FTP
8:00 to 10:00 - very easy zone 1, 80 rpm or so. Easy recovery.
10:00 to 13:00 - SST - 85-95 rpm at 88-93% of FTP
13:00 to 15:00 - very easy zone 1, recovery, 80-85 rpm.
15:00 to 15:30 - fast pedals - 100-105 rpm at 100% FTP
15:30 to 17:00 - easy recovery, zone 1, slow pedals 80 rpm.
17:00 to 17:30 - fast pedals - 100-105 rpm at 100% FTP
17:30 to 20:00 - easy zone 1, 80-85 rpm, light pedals. Recover before main set.
Sample Day 2
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.
CD: 10 mins.
Sample Day 3
WU: 10 mins, then 5 mins @ Zone 3 95-105 rpm.
MS: 30 mins @ SST 88-93% FTP , 90-95 rpm. Then 5 mins. easy. Now do 8 x 1 min fast pedaling (105+ rpm), up to 90% FTP, 1 min easy between each effort.
CD: 10 mins.
Sample Day 4
WU 10 minutes spinning 100-110 rpm.
Then do 4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Watts at 85-90% of FTP.
Cool down 10 mins spinning a very easy gear.
Sample Day 5
Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.
Sample Day 6
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.
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.
CD: 10-15 minutes of easy pedaling in Zone 1.
Sample Day 7
Join a Zwift or local group ride. Find a group that rides around 2.5 w/kg. Keep a cadence of 90-95 and enjoy!
If no group ride available ride solo and target a tempo pace, 78-82% of FTP. Should be work, but very doable.