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.
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 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.
Day #1: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through.
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. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm . Prior to
conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
Day #3: Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1.
Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below.
Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 and below.
One Leg 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 1 and below.
10 minutes easy cool down with HR zone 1 and Power L1.
Day #3 After riding today do 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. Then do 15 minutes of stretching. Focus on your legs and hips.
Day #4: Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 x 3 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes max effort (3-minute recoveries in HR zone 1 or < Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then do 1 X 1 minute maximum effort. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
Day #4 After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Day #5: Hill sprints. Ride for 60 minutes in HR zone 1 or Power L1. Then do 6 x 30 second sprints up 5-8% hill, in and out of saddle (3 minute recoveries in HR zone 1 or Power L1). Strive to reach Power L6 on each sprint. 90+ rpm. Finish ride spinning in heart rate zones 1-2 or power L1.