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

Author

Cody Waite

All plans by this Coach

Length

30 Weeks

Typical Week

5 Bike, 2 Strength, 1 Day Off

Longest Workout

8:00 hrs

Plan Specs

cycling mountain biking intermediate advanced masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Stats

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

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.

Back to Plan Details

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 1

1:00:00
68.3TSS
AeT & Fatigue Test

***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***

Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.

Does not download to ERG file.

Sample Day 2

1:36:00
67TSS
TRAINER SERIES v.3.1: SKILL/AeT

See attachment for details.

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 4

1:48:00
83.5TSS
TRAINER SERIES v.3.2: SKILL/AeT

See attachment for details.

Sample Day 6

1:32:00
69.7TSS
AeT INTERVALS (6x5)

6x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 7

2:00:00
75TSS
AEROBIC ENDURANCE RIDE

If you have time and/or interest, adding a longer low intensity ride to the week will further expand your aerobic fitness. Take this one outdoors if possible, as a group ride or you can hit the ZWIFT "group ride" at home:

Longer outdoor ride at aerobic intensity (ie. HR kept UNDER AeT HR/80% max HR).

Your aerobic fitness/freshness will be your guide to terrain...
More Fit = faster/harder paced riding while staying under AeT.
Less Fit = slower/easier paced riding to stay under AeT.
As your aerobic fitness improves, move towards hillier and/or harder paced rides.

You will also notice that the less aerobic fit you are, the longer the ride gets the harder it is to keep your HR under AeT HR as you fatigue. Adjust ride duration accordingly. More fit = longer rides, Less fit = start with shorter rides and gradually extend over time. 

2-6 hours ride time goals. DO NOT exceed AeT HR/80% max HR!

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

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