Mohican 100mile MTB 12 week Training Plan

Author

Kristen Arnold MS, RDN, CSSD

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 4 Bike, 1 Strength, 1 MTB

Longest Workout

10:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced power based hr based pace based tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for you to have the best possible fitness and preparation for Mohican 100mile MTB race. With long sections of technical singletrack, numerous short punchy climbs, and hike a bikes, the Mohican 100miler is one of the more challenging NUE races in the USA. The plan includes bike workouts, strength training workouts which can be completed with basic at-home equipment, race day nutrition tips, and course/race tips specific to Mohican 100mile MTB. These long events require attention to detail of every aspect that affects performance (aerobic and anaerobic fitness, technical skills, pacing, nutrition). This 12 week plan will prepare your mind and body to push all the way to the end with efficiency and speed. You can apply this plan with relative perceived exertion, heart rate, or power by using your threshold HR or threshold power percentage to follow workouts. The workout description carries the overall goal of the workout where the workout builder tool will show you a percentage of heart rate or LT power to aim for.

This training package is specifically designed for the length and course features of Mohican 100mile MTB. Back-to-back 30sec-5min climbing sections call for moderate Vo2 work while a strong base period will prepare your body for the long hours in the saddle. There is attention to improving neuromuscular skills on easy days and strength training days to enhance your handling skills and prevent injury. This plan takes into account that you likely have time constraints during the week and need a focused plan with high quality training sessions with more volume on the weekends and shorter interval work on the weekdays.

Please feel free to email me with any questions. Visit source-e.net for more information on me as a coach.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:20
Training Load By Week
Average Weekly Training Hours: 11:20
Average Weekly Breakdown

Kristen Arnold MS, RDN, CSSD

Red Kite Coaching

Kristen provides one-on-one personalized coaching for road, mountain, and cyclocross racers along with nutrition services.

Back to Plan Details

Sample Day 1

0:52:00
29.7TSS
Endurance with cadence drills adaptation

15min warmup
6minx2 alternate 1min 95-105rpm and then 1min 80rpm (5min ri), do at 60%FTP, Zone2HR, 5/10RPE
10min easy

Sample Day 2

1:00:00
adaptation week1 (at home)

warmup with 10min on bike easy spinning or a light jog

Clamshells w/ band
20 per side

15 crunches

Monster Walk w/ band
30steps

Side steps w/ band
30steps

15 side dips

Single leg KB deadlifts with 10-15lbs
15 per side

5 pushups (assisted if necessary)

KB squats with 10-15lbs
30
before these open up hips by sitting in a squat position (duck walk)

5 inverted seated rows with dumbbells or books

Around the world lunges w/ front foot on bosu ball or stacked pillows
9 per side

15min spin on bike or 10min foam rolling

Sample Day 3

0:52:00
29.7TSS
Endurance with cadence drills adaptation

15min warmup
6minx2 alternate 1min 95-105rpm and then 1min 80rpm (5min ri), do at 60%FTP, Zone2HR, 5/10RPE
10min easy

Sample Day 4

1:00:00
30TSS
spin ups

15min warmup at zone1 heart rate and 2/10rpe (relative perceived exertion)
include 10x1min spinups: start in a medium gear and gradually increase your cadence until max without changing your gear. focus on putting equal weight through the entirety of the pedal stroke. engage core when starting in bigger gear. 3 min RI, otherwise ride at 50%FTP, Zone1 HR, 2/10RPE
10min cooldown

Sample Day 4

0:30:00
30min strength and stretch for mtb (optional or modify)

Front (or prone) plank. Hold for 30-60 seconds. (do what you can)


Bicycle crunches. 20 each side. Do the first 10 slow and the next 10 fast.

Mountain climbers. 20 each side. Do the first 10 slow and the next 10 fast.

Super-mans. 40 repeats. Do the first 20 slow and the next 20 fast.

Side planks. Hold for 15-30 seconds each side. (do what you can)

single-leg Glute bridge. Hold for 10-20 seconds each side. (make sure to keep hips aligned)

Quad stretch. gently hold for 20 seconds each leg.

Standing hamstring stretch. gently hold for 20 seconds.

IT band stretch. gently hold for 20 seconds each leg.

Downward dog. Hold for 60 seconds.

Pigeon pose. gently hold for 20 seconds each leg.

Seated hamstring stretch. gently hold for 60 seconds.

Finish the last 5 minutes of your session by repeating 1 or 2 exercises or stretches that you feel need more time.

Sample Day 5

2:00:00
100TSS
2hrs unstructured

10minute warmup on roads or gravel roads, something to warmup on before hitting the single track
1:40 of trail riding, keep this at a moderate intensity 5/10rpe or Zone2hr focusing on improving handling weaknesses*
10min cooldown on roads or gravel roads, something to spin at a 2/10rpe (relative perceived exertion) on before finishing the ride

Sample Day 6

2:30:00
115.6TSS
2.5hrs endurance flat road or gravel riding

10min warmup
2:10 65-75%FTP, zone2HR or 5/10RPE at 90-100rpm
10min cooldown

Mohican 100mile MTB 12 week Training Plan

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