Browse More Plans

50 Mile MTB Race 12 Week Build Plan

Author

MTBCoach

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling mountain biking beginner intermediate power based hr based tss based

Refund Policy

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?

Plan Description

This plan is designed for people who want to compete in a 50 Mile MTB race. The build plan will prepare you for the demands of racing your mountain bike for 50 miles. The plan assumes you have a strong aerobic fitness that is ready for high intensity workouts. Follow the 12 weeks 50 mile base plan before starting this plan. Please view our training plans to help you decide which plan is best for you.

Start this plan 12 weeks before the start of your target race. Rest days are on Monday and Friday and rest weeks every three weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

Visit the MTBCoach 50 Mile MTB Race Training Plans page for more details



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:15 hrs 4:30 hrs
2:17 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:15 hrs 4:30 hrs
2:17 hrs 2:00 hrs
—— ——

Training Load By Week


MTBCoach

MTBCoach LLC

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

Our training plans start at $99 and individual coaching starts 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.

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
129.4TSS
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.

$99.00 - Buy Now