MTB Marathon Race 12 Week Build Plan

Average Weekly Training Hours 09:55
Training Load By Week
Average Weekly Training Hours 09:55
Training Load By Week

This is a 12 week plan build plan for a 6hr/100k Endurance MTB race. The plan includes building power and speed for long distances.

Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.

Each week is between 7 and 12hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs 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. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 1
0:20:00
Core

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

Sample Day 2
0:30:00
Active Recovery

Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm. if tired, take the time off with no riding.

Sample Day 3
0:20:00
Core

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

Sample Day 3
1:30:00
2x20 at LT

Warm up for 10-15 min Ride 20 min in zone 4-5. You don't need to go over over zone 5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 10 min. Repeat 1 or two more times. If time allows continue riding at your own pace.

Sample Day 4
1:30:00
Tempo--30-45

Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Can be done on Road or MTB Bikes

Sample Day 5
0:20:00
Core

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

MTBCoach

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

Generic plans start at $99. Month to Month individual coaching start at $100. 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 $50 each.