12-Hour Solo Mountain Bike - Finisher Plan
Lynda WallenfelsAll plans by this Coach
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You have signed up to ride a 12-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding three or more times per week and are comfortable riding on dirt roads and trails.
This plan builds the type of steady aerobic endurance needed for 12-hour solo racing with a gradual build up to the longest ride of 8 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends.
This plan will prepare you for a strong, consistent 12-hour solo performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:50 hrs||8:00 hrs|
|1:25 hrs||0:30 hrs|
|0:18 hrs||0:15 hrs|
|1:53 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:50 hrs||8:00 hrs|
||1:25 hrs||0:30 hrs|
||0:18 hrs||0:15 hrs|
||1:53 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor