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24-Hour Solo Mountain Bike - Finisher Plan

Author

Lynda Wallenfels

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Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

You have signed up to ride a 24-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding 3-4 times per week and are comfortable riding on dirt roads and trails.

This plan builds the type of go-all-day aerobic endurance needed for 24-hour solo racing with a gradual build up to the longest ride of 10 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends.

This plan will prepare you for a strong, consistent 24-hour performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).

Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
8:28 hrs 8:00 hrs
Strengthx3
1:25 hrs 0:30 hrs
Otherx3
0:57 hrs 0:30 hrs
Customx2
—— ——
MTBx1
1:23 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:28 hrs 8:00 hrs
Strength
1:25 hrs 0:30 hrs
Other
0:57 hrs 0:30 hrs
Custom
—— ——
MTB
1:23 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

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