Mohican 100K MTB 12 week Training Plan
Kristen Arnold MS, RDN, CSSDAll plans by this Coach
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This plan is designed for you to have the best possible fitness and preparation for Mohican 100K MTB race. It is highly detailed and comprehensive accounting for all aspects of the event's demands. With long sections of technical singletrack, numerous short punchy climbs, and hike a bikes, the Mohican 100K 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 100K MTB. Explanations of acronyms and calculation of zones are integrated into the training plan. 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 threshold heart rate or functional threshold heart rate to aim for certain highly structured workouts.
This training package is specifically designed for the length and course features of Mohican 100K 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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:25 hrs||7:00 hrs|
|2:10 hrs||3:30 hrs|
|1:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:25 hrs||7:00 hrs|
||2:10 hrs||3:30 hrs|
||1:00 hrs||1:00 hrs|