Leadville 100 MILE MTB - 3-4 Months Out -

Average Weekly Training Hours 11:19
Training Load By Week
Average Weekly Training Hours 11:19
Training Load By Week

This plan ends on the Sunday (day after) Leadville.

This plan is for those looking to do Leadville 100 Trail race who are also busy with work, family and other aspects of life.


This plan will get you fit but also make sure you are prepared. It follows the same progressions and ideas I have used to get many athletes under 11 hours at Leadville and several under 9 hours using very similar programs to this one. For goals under 9 hours, I would suggest looking at coaching or a custom 3-month plan (see below)

This is a plan for 3-4 months out. It assumes you have a generally good base of fitness and experience in mountain bike racing.

The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates.

I have included weekly/monthly notes to help guide you towards the preparation required to succeed. My experience has been that much of the success at this event is due to mental toughness and really strong preparation. This plan aims to help you with these aspects, as well as your physical fitness.

Features some workouts with downloads for computer/zwift but many that do not to ensure you are focused on developing feeling and technical skills required for this outdoors adventure you are undertaking!
- Strength has links and pdfs where required and/or relevant.

Please feel free to email me peterglassford@gmail.com for more

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For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter

Sample Day 2
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps .

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 3
0:45:00
24.78TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day 4
1:30:00
109.1TSS
Test - CP3 AND CP20 (DL2-RPE)

Today you will warmup and do a 3 min TT, do 10min easy spinning then 20min TT ... easy! Don't overthink this. It is just a workout. Show up and pedal. There is nothing special you can do today.
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Common errors: Not calibrating, not having power or repeatable distance, underfueling in day/morning before, eating too close to test, Not having fan/cooling indoors, using different devices.
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* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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**for trainer/zwift USE MANUAL MODE so you control wattage/output
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min. Do not pace for the 20min, this should be very hard/fast.
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- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w avg , max HR = 180bpm
Cp20- 240w, max HR = 170bpm

Sample Day 5
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps .

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 6
1:00:00
66.5TSS
Leadville HR LIMIT - Test Your Speed/Watts UNDER HR LIMIT

Your Leadville HR limit, wattage limit or RPE (feeling) limit is an important thing to figure out. This plan will help you figure that out by doing LOTS of workouts and intervals around this, so pay attention to figure out the difference between sustainable / all day pace and XC race or sprinting pace!
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Today warmup gradually over ~30min until you are about 5-10 beats from your HR LIMIT (it is often around 85% of Max HR, or lower Zone 3.
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Ride 30min UNDER that HR and note your wattage. It can be helpful to press lap every 10 minutes so you can see the average power (or speed) for each 10min block
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Location is best on a flat road or steady climb that is long enough. Race bike is preferred but could do on road bike if have power there. Trainer would also work.

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There is a download to help with timing but keep it simple!
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CD: 30-60min easy, could be fun mtb if convenient.

Sample Day 7
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps .

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 7
0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Peter Glassford
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