EPC Ultra Endurance MTB Race Training Plan (12 wk)

Author

Matt Eggleton (Eggleton Performance Coaching)

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 MTB, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking intermediate advanced masters multi day power 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.


Learn More about Structured Workouts.

This plan is built for the "Weekend Warrior" that can schedule 8-12 hours of training per week (over 5 days per week) in preparation for a 100 mile Ultra Endurance MTB Race. It's based on several other coaches' plans, but all workouts are built in TP as Matt's interpretation of the intent of the workouts with Matt's approach to interval workout construction and timing.
For athletes working Monday through Friday, begin this plan on a Monday (Fridays are Rest Days, and the long rides will be on Saturdays and Sundays). For athletes with other work schedules, it may work best for you to begin the plan on another day of the week.
This plan presumes the athlete already maintains a good degree of fitness and has been building base hours/miles over the prior weeks.
This plan enabled Matt to finish all four National Ultra Endurance 100 Mile Epic MTB Races that he entered in 2019, finishing fourth in the Masters Division for the race series.
This plan can be supplemented with weekly 5K runs for athletes looking to comprehensively develop leg strength and endurance. Recommend replacing the lightest workout of the week (typically the Thursday workout) with the run.
Aiming for a TSB of 15-20 on A-Race Day.

*** All Eggleton Performance Coaching cycling training plans are best performed when the interval sessions are performed on a smart trainer and the non-interval sessions are ridden outdoors. Synch TrainingPeaks to Zwift or TrainerRoad and run them in Erg Mode for the optimal experience and benefit. When riding outside in lieu of an interval session on the trainer do your very best to match the intensity level, duration, and TSS of the intended workout. Your form on race day depends on this.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:21
Training Load By Week
Average Weekly Training Hours: 10:21
Average Weekly Breakdown

Matt Eggleton

Eggleton Performance Coaching

Individual endurance sports coaching – tailored annual training plans, training blocks, & workouts prepared for use on the road, trail, or trainer.

Back to Plan Details

Sample Day 1

1:15:00
74.5TSS
SteadyState: 3x8 @ 97%

Steady State = a workout designed for maximum sustainable performance. Maintain cadence of 85-95.

Sample Day 2

1:15:00
74.5TSS
SteadyState: 3x8 @ 97%

Steady State = a workout designed for maximum sustainable performance. Maintain cadence of 85-95.

Sample Day 3

1:00:00
42.41TSS
Aerobic Spin (1.0)

Sample Day 5

2:30:00
122.5TSS
MTB Endurance Miles: any terrain (2.5)

Sample Day 6

2:30:00
122.5TSS
Endurance Miles (2.5)

Sample Day 8

1:15:00
80TSS
SteadyState: 3x10 @ 97%

Steady State = a workout designed for maximum sustainable performance. Maintain cadence of 85-95.

Sample Day 9

1:15:00
80TSS
SteadyState: 3x10 @ 97%

Steady State = a workout designed for maximum sustainable performance. Maintain cadence of 85-95.

EPC Ultra Endurance MTB Race Training Plan (12 wk)

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