v3.1 - Leadville 100 MTB 30-week HIGH Volume Plan: Structured Cycling & Strength Program

Average Weekly Training Hours 12:35
Training Load By Week
Average Weekly Training Hours 12:35
Training Load By Week

S6

30-Week LT100MTB Plan, version 3.1 HIGH Volume w/ Structured Workouts & Strength Program


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

30-Week LT100, a complete LT100 plan beginning from the lottery announcement date with my structured cycling programming & strength progression programming.

You're looking at EIGHT MONTHS of progressive training to build your complete fitness from Base through Race for the LT100 MTB. You'll begin with a 18-week progressive Base Build beginning in mid-January of both off-bike strength training and on-bike aerobic training. You'll develop strength and aerobic fitness through gradually increasing intensity through April. From May onward you'll progressively reduce intensity while increasing your endurance volume through longer rides as you approach race day. The final two weeks allow for a taper to have you feeling fresh and ready to PR in early August!

Overview:

ALL NEW, we've improved our testing protocol on the bike to include both an aerobic and anaerobic power test, and a training calculator spreadsheet you can easily enter your test data into to get your most current training zones and progress identified.

Our progressive strength training program is designed specifically for endurance cyclists to be utilized throughout the base training build. This cycling specific strength program focuses on two primary lifts that contribute to power production: the Squat & the Deadlift. Surrounding the 'Main Strength Set' of each session, you incorporate a variety of our hand-chosen Warm-Up Sets, Core Sets, Push-Pull Sets, and Mobility Sets.

Together, the aerobic training on the bike and the strength training off the bike compliment each other perfectly for maximum fitness gains through the winter-season.

Following Base, you proceed with a 10-week Race Prep block that reduces intensity and extends endurance. This format leaves you the strongest and most prepared for the demands of the LT100 race course.

You'll finish with a two week taper into race day. This allows for total absorption of training, eliminates fatigue and maximizes freshness for a PEAK PERFORMANCE on race day!

PLAN DETAILS:

Our LT100 Plans are ideal for racers looking to bring their strength, power, speed and endurance to top levels for a peak performance. Click Links Below to Learn More:

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
1:00:00
WEEK 1: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 3
1:00:00
WEEK 1: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 8
1:00:00
WEEK 2: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 10
1:00:00
WEEK 2: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 15
1:00:00
WEEK 3: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 17
1:00:00
WEEK 3: Adaptation

SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 22
1:00:00
WEEK 4: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Cody Waite
|
Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.