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12-Hour Solo Mountain Bike - Finisher Plan


Lynda Wallenfels

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12 Weeks

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Plan Description

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 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
Bike x4
7:50 hrs 8:00 hrs
Strength x3
1:25 hrs 0:30 hrs
Custom x2
—— ——
Other x1
0:18 hrs 0:15 hrs
MTB x1
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

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

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