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Leadville 3 Months Out - Build + Race

Author

Peter Glassford

All plans by this Coach
No Ratings

Length

23 Weeks

Plan Specs

cycling mountain biking intermediate masters time goal power based hr based

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Plan Description

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

This plan will get you fit AND ensure you are prepared technically, tactically and logistically.

My Leadville 100 plans follow the same progressions and ideas I have used to get many busy, adult athletes under 11 hours at Leadville and several under 9 hours using very similar programs to this one. These plans are for people with big goals but also with limited time due to busy lives.

This is a 3 Month plan that should be started in Early May for the August event

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 and there is guidance in the plan to help you make those decisions.

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, good health (no injuries or frequent illness), great motivation, and really good 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!

Advanced riders looking for sub-9 / gold belt buckle should consider Coaching and/or a 100% Made for you plan (contact to inquire peterglassford@gmail.com)
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Coaching plans can be viewed here-> https://consummateathlete.com/coaching/
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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 -> https://consummateathlete.com/training-plans/
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Thank you for checking out my plans!

Peter
www.consummateathlete.com
peterglassford@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:26 hrs 11:30 hrs
0:06 hrs 0:30 hrs
0:34 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:26 hrs 11:30 hrs
0:06 hrs 0:30 hrs
0:34 hrs 0:30 hrs
—— ——

Training Load By Week


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

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.
-
WU:
4 x 30sec spinups holding max cadence for last 10sec / 1 min recovery between easy
-
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)
-
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 1

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

Sample Day 2

1:00:00
50.493867701488114TSS
outside bike or xtrain up to 3hrs -or - indoors Endurance at .7 IF (DL2)

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

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

30-90min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
-
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 **
-
CD: as required

Sample Day 3

1:30:00
65TSS
Road/Gravel/Path w. 5 x 1min HIGH RPM

easy mixed terrain - not much coasting, not much sprinting!

Include 5 x ~1min at very high rpm and moderate load - could be on a flat portion or slightly downhill/tailwind ... work in into the ride!

Sample Day 4

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

Sample Day 5

1:30:05
96.89277609503607TSS
30/30 - 2 x 8 - OR - Do Offroad MTB Time Trial

This can be outdoors as MTB Time trial
-
warm-up well, be sweating and warm.
= can rehearse race warm-up or use 4 x 45 sec w. 30-min easy between
-
main wo:
Complete 2 x 8 minute intervals.
-> each interval is done by pedaling hard for 30 sec then pedaling easy for 30 sec for the duration. (ie. it is on/off interval)
-
*use between cp3 & cp20 watts ON and 1/2 that wattage off if have wattage.
-
-> cadence should be 90+ for on periods
-
Recovery: 3 min easy bw sets
-
cd: Finish time <75%MHR w. cadence >85rpm

Sample Day 6

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
-
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)
-
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 **
-
CD: as required

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