12-Hour Solo Mountain Bike - Personal Record Plan

Author

Lynda Wallenfels

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 2 Custom, 4 Other, 6 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling mountain biking intermediate advanced time goal power based hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 15:30
Training Load By Week
Average Weekly Training Hours: 15:30
Average Weekly Breakdown

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

Back to Plan Details

Sample Day 1

0:45:00
DAY #1 Core strength

DAY #1

Warm-up:
- 5 minutes of easy aerobic exercise or calisthenics.

Main-set:
Repeat 2-3 times through
- 10 push-ups
- 10 pull-ups
- 10 pillar ball twists
- 30 sec chair pose
- 10 regular crunches
- 10 oblique crunches
- 10 side lifts to each side
- 10 supermans
- 10 glute bridges

Exercise descriptions here https://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2

0:10:00
Foam Roll and Stretch

Day #2: Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 2

1:30:00
86TSS
Power and HR Performance 20 min Field Test (structured)

DAY #2: Heart rate, Power and Performance Field Test.

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Sample Day 3

0:30:00
DAY #3 Core and Stretch

DAY #3:
- 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.
- 15 minutes of stretching. Focus on your back, legs and hips.

Here is a suggested routine https://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 3

1:10:00
46.2TSS
Day 3 Combo pedaling skills - 70 minutes (structured)

DAY #3:

Warm-up:
-10 minutes easy spinning in power L1

Main-set:
- Max Cadence Set: 10 X 1 minutes in power L2 as 10 seconds max cadence and 50 seconds easy spin recovery. Use your easiest gear to get cadence up and keep power in L2. HR stays zone 2 and below.

- Spin-Up Set: 8 X 2 minutes in power L2 as 1 minute high cadence, 1 minute medium cadence. Shift gears to keep power and cadence on target. HR stays zone 2 and below.

- One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. Power will fluctuate between power L2 and L1.

Cool-down:
- 10 minutes easy cool down spin.

Sample Day 4

1:15:00
83.9TSS
Day 4: L5 hill intervals (structured)

Day 4

Warm-up:
- Gradually ramp up power and HR to power L4 (98% FTP) or HRZ4
- 3 mins recovery. in power L1 or HRZ1

Main set:
- 3 x 3 minutes uphill at power Level 5 or building to heart rate zone 5 with 3 minute recoveries in heart rate Z1 or power L1 after each interval.

- 2 minutes in HR Z1 or Power L1

- 3 x 2 minutes uphill at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1 after each interval

- 2 minutes in HR Z1 or Power L1

- 1 X 1 minute uphill at power L5 or building to HR Z5 with 3 minute recoveries in HR Z1 or Power L1

Cool down:
Finish the ride in heart rate Z1 or Power L1.

Immediately on ending this ride replenish your muscle glycogen stores with a recovery drink containing both carbohydrate and protein such as Carborocket Rehab, Ultragen or Recoverite or eat real food. Back-up this ride with good recovery techniques so you can work the sprints tomorrow.

Read this Recovery Strategies Doc for more tools and tips to speed recovery https://lwcoaching.com/tools-to-speed-recovery/ Use every recovery method available to you. Optimize your recovery!

Abbreviations: HRZ1 = heart rate zone 1. Power L5 = Power Level 5.

Sample Day 5

1:30:00
91TSS
DAY #5: 6 x 30 sec uphill (structured)

DAY #5: Hill sprints.

Warm-Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 16 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1
- 1 min power L5 or building to HRZ5 by the end of the minute
- 3 min power L1 or HRZ1

MS:
- 6 x 30 sec sprints uphill in power L6, in and out of saddle, with 4.5 min power L1 recoveries after each in HR zone 1 or Power L1.

Coach Lynda Tip: Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.

CD:
- Long easy spin in power L1 or HRZ1 to complete ride time. Cut this cool down short if you are riding indoors.

Coach Lynda Tip: If you do not have a power meter, pace with perceived exertion today. The 30 second interval duration is too short to use heart rate as a pacing tool.

Review this intensity chart https://lwcoaching.com/training-intensity-guidelines/ to dial in your pacing by perceived exertion.

12-Hour Solo Mountain Bike - Personal Record Plan

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