100 Mile Mountain Bike Race - Finisher Plan
Lynda WallenfelsAll plans by this Coach
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This training plan is designed for the mountain biker ready to step up from short distance riding to confidently complete a 100 mile mountain bike race. Prior to starting this plan you should have been riding 3-5 times per week and be comfortable riding for 2 hours.
The keystone of the plan is the long endurance ride on the weekend. This ride starts at four hours in week one and gradually builds up in week nine to eight hours. Every long ride in the schedule has tasks to complete to progressively test and perfect your pacing and fueling plan. Calorie, electrolyte and hydration guidelines are included as are the other tactical elements required to successfully complete an off-road century.
Race day is on Sunday in week 12. The race day plan includes warm up guidelines, how to pace the race and a host of 100 miler race day tips.
The plan uses heart rate and perceived exertion to guide training intensity. Heart rate zones are set with a field test in week one and checked with a repeat test in week seven.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:50 hrs||8:00 hrs|
|1:25 hrs||0:30 hrs|
|0:20 hrs||0:15 hrs|
|1:51 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:50 hrs||8:00 hrs|
||1:25 hrs||0:30 hrs|
||0:20 hrs||0:15 hrs|
||1:51 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor