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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cody Waite, Waite Endurance

All plans by this Coach
No Ratings

Length

30 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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

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Written by Cody Waite, of Waite Endurance


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!

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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!

We also offer a HIGH VOLUME VERSION of this plan.


LEARN MORE:

QUESTIONS ?

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


USAC               USAT               TPC



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
5:30 hrs 7:00 hrs
Strengthx2
1:52 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:30 hrs 7:00 hrs
Strength
1:52 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cody Waite

Waite Endurance

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.