24-Hour Solo Mountain Bike - Personal Record Plan

Average Weekly Training Hours 16:34
Training Load By Week
Average Weekly Training Hours 16:34
Training Load By Week

Our tried and tested LW Coaching 24-Hour Solo Mountain Bike - Personal Record 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 is the plan for a 24-hour solo endurance racer who has completed one or more 24-hour solos and is now ready to pick up the speed, ride faster and further in the 24-hours than before. This plan is detailed and committing, assuming performance at this 24-hour event is one of the top priorities in your life for the next 12 weeks. Your goal is to set a Personal Record distance in the 24-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.

Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 24-hour solo race specific aspect. You are peaking for this 24-hour race.

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.

Weekly total training hours range from 12 to 23. This includes 2-3 hours of strength training and stretching every week. The highest volume ride week is during plan week seven at 19 hours (plus 4 hours of off-the-bike strength and stretching work).

Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 24-hour solo race. The longest ride of the plan is nine hours during which fueling, pacing and pit stops will be practiced.

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 -76
0:45:00
DAY #1 Strength Training

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 -75
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 -75
0:15:00
DAY #2 Foam Roller and Stretch

DAY #2: After the bike field test today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day -74
1:10:00
46.2TSS
Combo pedaling skills - 70 minutes (structured)

DAY #3:

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

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 -74
0:30:00
DAY #3 Core and Stretch

DAY #3:
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.

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

Bonus option: Follow this suggested routine in the SWORKIT App at this link http://m.sworkit.com/share?w=-kXI5xl_AX

The workout consists of 13 exercises. For 4 rounds, program SWORKIT for 26 minutes. In the app workout settings, set your custom intervals to 5 sec transition pause, 30 sec length of exercise interval, no rest break. Set Shuffle Exercises to “off”.

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. Skip any exercise that generates bad discomfort. Use the "next" button in the app to skip exercises.

Sample Day -73
1:30:00
96.5TSS
Day #4: L5 hill intervals (structured)

Day 4

Warm-up:
- Gradually ramp up power and HR to power L4 (98% FTP) or HRZ4
- 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

- After the intervals ride 20 mins in power L2 or HRZ2

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.

Sample Day 1
0:30:00
Core training and stretching.

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.

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