Leadville 3-6 months out (March to May Start)

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Leadville 3-6 months out (March to May Start)

Author

Peter Glassford

All plans by this Coach

Length

24 Weeks

Typical Week

2 Other, 4 Bike, 2 Strength, 1 Day Off

Longest Workout

11:30 hrs

Plan Specs

cycling mountain biking intermediate advanced masters time goal power based hr 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.

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Summary

This plan is for Intermediate and advanced riders doing the Leadville 100 Trail Mountain Bike Race

This plan will get you fit but also make sure you are prepared technically, tactically and logistically. It follows the same progressions and ideas I have used to get many athletes under 11 hours at Leadville and several under 9 hours using very similar programs to this one. For goals under 9 hours, I would suggest looking at coaching or a custom 3-month plan (see below)

It is a 6 Month plan that can be started in Months 3,4,5, or 6. Starting earlier is generally better!

The plan requires about 6-8 hours in shorter weeks up to 12-15 hours in longer weeks. There is a fair bit of range depending on your daily availability and base-line fitness.

I have included weekly/monthly notes to help guide athletes towards the preparation required to succeed. My experience has been that much of the success at this event is due to mental toughness and really strong preparation. This plan aims to help you with these aspects, as well as your physical fitness.

Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines in PDF downloads!

Please feel free to email me peterglassford@gmail.com for more

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For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:20
Training Load By Week
Average Weekly Training Hours: 09:20
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Sample Day 1

1:00:00
68.75829559992486TSS
30 sec hard every 8min (DL 2)

ride easy 60-75% mhr
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every 8 min on the minute 30sec hard

Sample Day 2

0:30:00
Meditation + YOGA + CORE

Try 10 min of each or 30+ of your choice mode as long as it is rejuvenating - no beat downs today!
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OAK app on IPHONE for medition guidance
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LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
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Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10min
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http://www.smartathlete.ca/strengthEX for ideas

Sample Day 3

0:10:00
Your Core Routine - Commit to 10 min !

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
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the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
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This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

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the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
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Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
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Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
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Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 4

1:00:00
66.5TSS
Leadville HR LIMIT - Test Your Speed/Watts UNDER HR LIMIT

This Workout helps you establish a 'all day pace' and then track progress over the plan in that pace. I like to use my race-bike on a steady climb or flat road (loops or out and back work)
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WU:
Warm-up gradually over 15 minutes until you are just under your RACE HR LIMIT ... then ride just under that limit for 30 minutes and record the distance covered and/or the watts you averaged.

CD: spin easy or have some fun on trails as time allows

(NOTES)
=> There is a download to help with timing but keep it simple! 30 minutes how far can you go!?
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=> If have no idea on race HR limit then warmup by feel and when you feel like you are at a very conservative 'all-day pace' ... start the test and use that Heart rate. Typically it is UNDER 85%MHR

Sample Day 5

1:30:00
77.94860072245395TSS
outside bike or xtrain up to 3hrs -or - indoors 90 min Endurance at .7 IF (DL2)

Up to 3 hrs if outdoors, limit to 90min indoors
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WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-60min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
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Limit HR to 80%MHR
**Note the goal isn't to ride at 80% MHR so reduce output if at 80% early in this workout to optimize the load for your body **
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CD: as required

Sample Day 7

0:58:00
61.27TSS
4 x 30 sec spinups + Tempo 2-3 x 12 ( DL2 - mx )

* super steady rolling to hilly terrain, must keep pedaling, prioritize hr/wattage over rpm. Road or Gravel Road, not on trail or busy area.
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WU:
4 x 30sec spinups holding max cadence for last 10sec / 1 min recovery between easy
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MAIN WO:
2-3 x 12 min ON 80-85 %MHR 75-85RPM and
* Watts aim 80-90%FTP
- OFF 2-4 min Easy, 95/105 rpm (or back down hill)
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CD:
Then finish ride easy endurance @ 90+RPM - then finish time up to 2hr total time - can include some fun mtb riding after intervals

Sample Day 7

0:20:00
Weighted Anywhere Core

- get the routine here
https://docs.google.com/document/d/1sNffz-Q2i8kkYQJkWGxlLv500bwpEw7Xas7mBIad04Q/edit?usp=sharing

WU:
Active Flexibility/Movement Prep
5-6 reps each or per side (add your own, add therapy/pre-hab)
- Forward Lunge Elbow to Instep
- Inch Worm / Hand Walking
-Lateral Squat

-Drop Lunge



1) CIRCUIT

2-4 sets of below / 10-20- reps each make it hard but don't let form erode

a) Pushup -> raise feet or hands up to challenge

b) Squat Jump - focus on soft landing

c) Squat - air squat or goblet

d) Side Plank - top leg lifts / side - look ahead preserve form, should feel in side of hip

e) Rom. 1 leg Deadlift - 2 dumbells - alternate sides and keep back leg activated & straight

f) One arm, overhead press -

g) Pullup (3-5 reps) or another row variation

h) Renegade Row - Dumbell Row from plank position - focus on stability (lighter weight)

CD: yoga, stretching, walking as you prefer

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