The Laramie Range Epic - 8 Week Training Plan

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

The Laramie Range Epic is two laps, 31-mile loops (4,184 ft of climbing/descending per lap, all happening over 7500 ft in elevation) winding through the Pole Mountain trail system near Laramie, WY. This 8-week plan will prepare you for the challenging terrain and starts out with a field test so you can determine your heart rate or power training zones. If you have a busy work schedule, the intervals can be done on your road or mountain bike. On the weekends, hit the trails for a gradual build each weekend. The schedule also builds in the option to do the Laramie Mountain Bike Series (Tuesday Night) Events.

Sample Day 1
1:00:00
Muscle Tension Intervals 3x6

Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.

Warm up for 20 minutes, then do:

3x6 minutes ON in your big gear (keep rpms between 40-60)

Take 6 minutes between each effort to spin easy.


Cool Down by spinning at an easy to moderate effort after your interval.

Sample Day 2
1:00:00
Moderate Mountain Bike Ride

Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.

Sample Day 3
1:00:00
Zone 6: Anaerobic Intervals 5 x 30

Warm up for 20 minutes, then do:
5 x 30 sec on (FULL GAS) 1 min off

Spend the remainder of the ride time by riding at an easy to moderate effort.

*FULL GAS: Everything you have to give sprinting effort. Be sure to pace yourself.

Sample Day 4
1:00:00
Moderate Mountain Bike Ride

Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.

Sample Day 6
1:30:00
Field Test - 20 minutes

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determining training zones:

Warm up for 30+ minutes before you start your field test.

Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season. Your goal is to put out the hardest effort you can for 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!

After your effort, spend the remainder of the time spinning at an easy to moderate effort to cool down.

Sample Day 7
2:30:00
Endurance Mountain Bike Ride

Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth.

Sample Day 9
1:00:00
Muscle Tension Intervals 3x7

Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.

Warm up for 20 minutes, then do:

3x7 minutes ON in your big gear (keep rpms between 40-60)

Take 7 minutes between each effort to spin easy.


Cool Down by spinning at an easy to moderate effort after your interval.

Melissa Ross
|
Killer Coach

Our moto is “What doesn’t Kill you, makes you stronger.” -Niche

Whether you are a beginner mountain biker, training for the local road season, your first Ironman, or tackling 24 hour endurance events, we can help you tackle your goals! No matter your challenge or busy schedule, we will customize a plan to fit around your lifestyle and maximize your results!