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100 Mile Mountain Bike Race - Heart Rate Based

Author

Thelen Coaching

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

cycling mountain biking advanced hr based tss based

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Plan Description

100 mile mountain bike races - the gold standard for ultra endurance racing. These events take more then just riding long hour, they take dedication, preparation and skills work .
This training plan will help get you ready to tackle this iconic distance through heart-rate based workouts, stacked long rides and focused cross training. The weekday workouts are short and focused to allow you to complete them either before or after work, while the weekends have one long workout and one long ride to build on cumulative fatigue.
You should be comfortable riding 4 to 5 days per week prior to starting this plan with an average weekly volume of 8-10 hours. This plan stays at 5 days per week of riding, building up to 14 hours per week. There is one rest day per week and one cross training day. The workouts are built around HR, so check out the power based version if you have a power meter!

Structured Workouts are based off of Threshold Heart Rate, all other rides should be focused on either skills, pacing or riding without having to constantly stare at monitors.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:24 hrs 0:30 hrs
1:22 hrs 0:30 hrs
3:24 hrs 1:36 hrs
7:32 hrs 7:00 hrs
—— ——
0:37 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:24 hrs 0:30 hrs
1:22 hrs 0:30 hrs
3:24 hrs 1:36 hrs
7:32 hrs 7:00 hrs
—— ——
0:37 hrs 0:40 hrs

Training Load By Week


Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

Sample Day 1

1:30:00
55TSS
Endurance Ride - Pickups

Pickups help develop ability to shift pace and effort throughout a ride without the structure of intervals. Follows the ebb and flow of a group ride or a race and helps with the adaptations to changing tempo and cadence.
20 - 30 minutes of easy pedaling to warm up
The following intervals, in any order you want:
- 5 high cadence efforts :30s (1:30 recovery)
- 5 standing efforts :30s (1:30 recovery)
- 3 sub-threshold efforts 5:00 (3:00 recovery)
Finish out ride how ever you choose - try to find some singletrack if on mountain bike

Sample Day 1

0:30:00
Strength Training

Dynamic strength training - functional movements for upper body and core strength and stability on the bike. Do what every program you want - no specific exercises except what you need to address.

Sample Day 2

1:12:00
73TSS
Threshold 3x10(4)

Warm up for 20-30 minutes on rolling terrain. Make sure to include 2-3 accelerations to prep legs.
Main Workout
3 x 10 minutes at threshold HR with an RPE of 7. This should feel hard, but sustainable.
- Try to keep a nice high cadence.
- recovery between intervals is 4 minutes, easy pedaling.
- intervals should be done either on a gradual hill or level area with little traffic. Either road or mountain bike is fine.
Cool down as need for remainder of ride. If on mountain bike, try to find some fun singletrack.

Sample Day 2

0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 3

0:30:00
Strength Training

Dynamic strength training - functional movements for upper body and core strength and stability on the bike. Do what every program you want - no specific exercises except what you need to address.

Sample Day 4

1:30:00
Endurance Ride - Pickups

Pickups help develop ability to shift pace and effort throughout a ride without the structure of intervals. Follows the ebb and flow of a group ride or a race and helps with the adaptations to changing tempo and cadence.
20 - 30 minutes of easy pedaling to warm up
The following intervals, in any order you want:
- 5 high cadence efforts :30s (1:30 recovery)
- 5 standing efforts :30s (1:30 recovery)
- 2 sub-threshold efforts 8:00 (3:00 recovery)
Finish out ride how ever you choose - try to find some singletrack if on mountain bike

Sample Day 4

0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

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