100k MTB Race 12 Week Build Plan

Author

MTBCoach

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 2 MTB, 2 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling mountain biking beginner intermediate power based hr based tss based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is designed create a Build and Race fitness level to compete in a 100k MTB Race. Start this plan 12 weeks before your goal race. This plan includes cycling specific workouts for MTB racing such as building power, endurance and speed. Each MTBCoach training plan includes the MTBCoach Train and Race Handbook to help guide your training and racing. Visit the MTBCoach 100k MTB Race Training Plans page for more details.

Get expert advice from our coaches on our Facebook group. Ask questions about this plan, training, racing, and equipment choices etc.

The plan uses both power, heart rate or rate of perceived exertion.

Each week is between 7 and 10 hrs of riding. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4:30 hrs each. Plan is designed to start on a Monday with longer workouts on weekends.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:32
Training Load By Week
Average Weekly Training Hours: 08:32
Average Weekly Breakdown

MTBCoach

MTBCoach LLC

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Road Racing, Triathlon, and XTERRA events.

Training plans start at $99 and individual coaching start at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $20 each.

Back to Plan Details

Sample Day 1

1:00:00
LTHR/FTP Field Test

This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 2

1:00:00
30.3TSS
Easy Ride

Can be done on a trainer or Road/MTB.
Spin easy L1 to 2 or Z1 to 2, RPE 1
Keep pressure light on the pedals and stay away from hills or go easy on the hills. cadence should be 90+ RPMs.
A good gage to know you are going easy enough is to breath out of your nose only. If you need to breathe from your mouth you are going to hard.

Sample Day 3

1:09:00
76.1TSS
3x10 at L4/Z4

Warm up for 10-15 min
Ride 10 min at L4 to 4.9 (up to 99% of FTP) and Z4. You don't want to go into L5 or Z5. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5 min. Repeat 10 min interval for a total of 3 10 min intervals.
If time allows continue riding at your own pace.

Sample Day 4

1:30:00
88.9TSS
MTB advanced skills

Ride off-road on a technically challenging course. Work on your technical skills, fast descending, clearing objects, cornering, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Keep effort in heart rate zones 1-2. In the technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate
past z2.

Sample Day 6

2:30:00
129.6TSS
Endurance/All Day Pace

This can be on the Road or MTB Bike. No hard efforts. Focus on holding steady effort and form.

Warm up: Zone 1-2 for 10min
Set 1. Ride Z2-3 or L2-3 with a variety of terrain and cadence.

If on the trainer shift gears or increase resistance through the session to change the effort. Get out of the saddle periodically to use different muscles
This should be an endurance/add day pace ride. If using power the IF (Intensity Factor) should be between .70 and .75.

Cool Down in Z1 or L1-2 for 10min

Sample Day 7

2:00:00
128TSS
Moderate Ride

This should be a moderately paced ride, not to easy, not too hard.. If using power the IF (Intensity Factor) should be between .80 and .85.
Ride mostly L3 or Z3 on a rolling course. Some L4/Z4 is OK. Cadence should be between 75-85 RPM.
If weather is bad you can do Steady State internals on the trainer indoors instead. See the website for details.
http://mtbcoach.com/?page_id=204

Sample Day 9

1:22:00
93.7TSS
4x10 at L4/Z4

Warm up for 10-15 min
Ride 10 min at L4 to 4.9 (up to 99% of FTP) and Z4. You don't want to go into L5 or Z5. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5 min. Repeat 10 min interval for a total of 4 10 min intervals.
If time allows continue riding at your own pace.

100k MTB Race 12 Week Build Plan

$99.00 - Buy Now