100 Mile Mountain Bike Race - Personal Record Plan

Average Weekly Training Hours 15:32
Training Load By Week
Average Weekly Training Hours 15:32
Training Load By Week

Our tried and tested LW Coaching 100 Mile Mountain Bike Race - Personal Record training plan has been updated with TrainingPeaks structured workouts including, exportable files for your Garmin and smart trainer, daily power (watts), TSS and IF guidelines.

This 12 week plan is for the mountain bike athlete who is familiar with the 100 mile distance and has set a goal to finish the next one in a personal record time – go faster than you have before. You must have competed in at least one 100 mile race prior to starting this plan and have been riding 5-6 times per week recently. This is an intensive plan designed to push the envelope of your performance. You should be confident riding fast on dirt roads and single track and racing in close proximity to other riders.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

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.


Sample Day 1
0:45:00
DAY #1 Core strength

DAY #1

Warm-up:
- 5 minutes of easy aerobic exercise or calisthenics.

Main-set:
Repeat 2-3 times through
- 10 push-ups
- 10 pull-ups
- 10 pillar ball twists
- 10 psoas crunches to each side
- 10 regular crunches
- 10 oblique crunches
- 10 side lifts to each side
- 10 supermans
- 10 glute bridges

Exercise descriptions here https://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2
0:10:00
Foam Roll and Stretch

Day #2: Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 2
1:30:00
86TSS
Power and HR Performance 20 min Field Test (structured)

DAY #2: Heart rate, Power and Performance Field Test.

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Sample Day 3
1:10:00
46.2TSS
Combo pedaling skills - 70 minutes (structured)

DAY #3:

Warm-up:
-10 minutes easy spinning in power L1 or HRZ1

Main-set:
- Max Cadence Set: 10 X 1 minutes in power L2 as 10 seconds max cadence and 50 seconds easy spin recovery. Use your easiest gear to get cadence up and keep power in L2. HR stays zone 2 and below.

- Spin-Up Set: 8 X 2 minutes in power L2 as 1 minute high cadence, 1 minute medium cadence. Shift gears to keep power and cadence on target. HR stays zone 2 and below.

- One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. Power will fluctuate between power L2 and L1.

Cool-down:
- 10 minutes easy cool down spin.

Sample Day 3
0:30:00
DAY #3 Core and Stretch

DAY #3:
- 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.
- 15 minutes of stretching. Focus on your back, legs and hips.

Here is a suggested routine https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 4
0:10:00
DAY #4 Foam Roll and Stretch

DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 4
1:15:00
83.9TSS
Day 4: L5 hill intervals (structured)

Day 4

Warm-up:
- Gradually ramp up power and HR to power L4 (98% FTP) or HRZ4 over the first 21 mins
- 3 mins recovery. in power L1 or HRZ1

Main set:
- 3 x 3 minutes uphill at power Level 5 or building to heart rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 after each interval.

- 2 minutes in HR Z1 or Power L1

- 3 x 2 minutes uphill at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1 after each interval

- 2 minutes in HR Z1 or Power L1

- 1 X 1 minute uphill at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1

Cool down:
Finish the ride in heart rate Z1 or Power L1.

Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Carborocket Rehab, Ultragen or Recoverite or eat real food. Back-up this ride with good recovery techniques so you can work the short-track session tomorrow.

Read this Recovery Strategies Doc for more tools and tips to speed recovery https://lwcoaching.com/tools-to-speed-recovery/ Use every recovery method available to you. Optimize your recovery!

Abbreviations: HRZ1 = heart rate zone 1.
Power L5 = Power Level 5.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com