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.
DAY #1: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 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. Repeat 2-3 times through.
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. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to
conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
DAY #3: Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1.
Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below.
Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 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 1 and below.
10 minutes easy cool down with HR zone 1 and Power L1.
DAY #3: After riding today do 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. Then do 15 minutes of stretching. Focus on your legs and hips.
Follow this link for exercise suggestions:
Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
DAY #4: Road bike hill intervals. Up a 6-8% hill do 3 x 3 minutes at power Level 5 or building to heart rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 between each interval. Spin for 5 minutes in HR Z1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1. Spin for 5 minutes in HR Z1 or Power L1. Then do 1 X 1 minute at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR Z1 or Power L1. Abbreviations: HR Z1 = heart rate zone 1. Power L5 = Power Level 5.
DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
DAY #5: Hill sprints. Ride for 60 minutes in HR zone 1 or Power L1. Then do 6 x 30 second sprints up 5-8% hill, in and out of saddle with 3-4 minute recoveries in HR zone 1 or Power L1. Strive to reach Power L6 on each sprint. 90+ rpm. If you do not have a power meter, review this intensity chart http://lwcoaching.com/?p=132 to dial in your pacing by perceived exertion. The interval duration is too short to use heart rate as a pacing tool. Finish ride spinning in heart rate zones 1-2 or power L1.