100 Mile Mountain Bike Race - Personal Record Plan

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

Our tried and tested LW Coaching 100 Mile Mountain Bike Race - Personal Record training plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.

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. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan.

Visit our LW Coaching website 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
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 an example of a routine https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

You can follow this in the SWORKIT app at this link

http://m.sworkit.com/share?w=-kXI5xl_AX

The workout consists of 13 exercises.
- Click on SELECT WORKOUT
- For 4 rounds, program SWORKIT for 26 minutes.

WORKOUT SETTINGS:
- Warm-ups OFF
- Length of Transition Pause 5 sec
- Length of Exercise Interval 30 sec
- Rest Breaks OFF
- Shuffle Exercises OFF

Close workout settings
BEGIN WORKOUT

See here for image for overview https://lwcoaching.com/wp-content/uploads/2015/07/MTB-racer-core-and-stretch-routine.jpg

1. Plank
2. Supine bicycle
3. Mountain climbers
4. Supermans
5. Side plank
6. Glute bridge
7. Quad stretch
8. Hamstring standing stretch
9. Bending windmill stretch
10. Downward dog
11. Pigeon pose left
12. Pigeon pose right
13. Seated hamstring stretch

Pay attention to different types of discomfort. "Good" discomfort works the muscles and makes you stronger. "Bad" discomfort is felt in joints or connective tissues. Stop any exercise that generates bad discomfort and substitute your own exercise.

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 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 6
3:00:00
203TSS
Day 6: XC race warm-up routine with fast group ride or race (structured)

Day 6

On or off-road - your choice today: Long warm-up then fast group ride or cross-country race.

Warm up:
Start with a long gradual warm-up today.
- 20 minutes in power L1 or HRZ1
- 20 mins in power L2 or HRZ2
- 10 mins in power L3 or HRZ3
- 3 min power L1 or HRZ1
- 1 X 60 seconds in power L4 or building to HRZ4 by the end of the minute
- 3 min power L1 or HRZ1
- 1 X 60 seconds in power L5 or building to HRZ5 by the end of the minute
- 3 minutes in power L1 or HRZ1

Main-set:
- For 1:45 (one hour and 45 mins) do a fast group ride or cross country race. Ride fast and aggressively. Experiment with race strategies and test yourself.

Cool-down:
Short easy spin, then focus immediately on recovery by consuming a recovery drink or eating a snack with a mix of carbohydrates and protein.

Study this doc and implement strategies to improve your recovery https://www.trainingpeaks.com/blog/the-best-recovery-practices-for-endurance-athletes/

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