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12-Hour Solo Mountain Bike - Personal Record Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lynda Wallenfels

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Our tried and tested LW Coaching 12-Hour Solo Mountain Bike - Personal Record training plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.

This is the plan for a 12-hour solo endurance racer who has completed one or more 12-hour solos and is now ready to pick up the speed, ride faster and further in the 12-hours than before. This plan is detailed and committing, assuming performance at this 12-hour event is one of the top priorities in your life for the next 12 weeks. Your goal is to set a Personal Record distance in the 12-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.

This plan is paced by power (watts), heart rate and perceived exertion. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan.

Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 12-hour solo race specific aspect. You are peaking for this 12-hour race.

Weekly total training hours range from 11 to 20. This includes about 2 hours of strength training and stretching every week. The highest volume ride weeks during plan are weeks nine and ten at 18:30 hours.

Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 12-hour solo race. The longest ride of the plan is seven hours during which fueling, pacing and pit stops will be practiced.

Visit our 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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
12:22 hrs 6:00 hrs
Otherx4
1:27 hrs 1:00 hrs
Strengthx2
1:40 hrs 0:45 hrs
Customx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:22 hrs 6:00 hrs
Other
1:27 hrs 1:00 hrs
Strength
1:40 hrs 0:45 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • 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.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com