100 Mile MTB Race 12 Week Build Plan

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100 Mile MTB Race 12 Week Build Plan



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12 Weeks

Typical Week

2 Strength, 4 Bike, 1 MTB

Longest Workout

4:30 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced power based hr based tss based

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This plan is designed for people who want to compete in an 80-100 mile MTB race. The build plan will prepare you for the demands of racing your mountain bike for 80-100. The plan assumes you have a strong aerobic fitness that is ready for high intensity workouts. Before starting this plan we recommend completing the 12 week 100 Mile MTB Race Base Plan. Visit our site to learn more about choosing our training plans to meet your needs.s

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 100 Mile MTB Race Training Plans page for more details


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:50
Training Load By Week
Average Weekly Training Hours: 08:50
Average Weekly Breakdown



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

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 2


See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 2

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.
Total 4 intervals
If time allows continue riding at your own pace.

Sample Day 3

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 4


See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 5

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.

Sample Day 7


See Core workout on my website. http://mtbcoach.com/?page_id=217

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