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Marji Gesick 100, 12 week Training 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

Kristen Arnold MS, RDN, CSSD

All plans by this Coach

Length

12 Weeks

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

This plan is designed for you to have the best possible fitness and preparation for Marji Gesick 100 MTB race. It is highly detailed and comprehensive accounting for all aspects of the event's demands. With technical single track and grueling yet epic moderate to long climbs the Marji Gesick 100 is notorious for being the most challenging 100mile race in the USA. The plan includes bike workouts, strength training workouts which can be completed with basic at-home equipment, race day nutrition tips, and course/race tips specific to Marji Gesick 100. Explanations of acronyms and calculation of zones are integrated into the training plan. These long events require attention to detail of every aspect that affects performance (aerobic and anaerobic fitness, technical skills, pacing, nutrition). This 12 week plan will prepare your mind and body to push all the way to the end with efficiency and speed. You can apply this plan with relative perceived exertion, heart rate, or power by using your threshold HR or threshold power percentage to follow workouts. The workout description carries the overall goal of the workout where the workout builder tool will show you a percentage of threshold heart rate or functional threshold heart rate to aim for certain highly structured workouts.

This training package is specifically designed for the length and course features of Marji Gesick 100. The rolling single track sections call for moderate Vo2 work while a strong base period will prepare your body for the moderate to long climbs as well as the day as a whole. There is attention to improving neuromuscular skills on easy days and strength training days to enhance your handling skills and prevent injury. This plan takes into account that you likely have time constraints during the week and need a focused plan with high quality training sessions with more volume on the weekends and shorter interval work on the weekdays.

Please feel free to email me with any questions. Visit source-e.net for more information on me as a coach.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
07:36:00 09:00:00
Strength x1
00:44:00 01:00:00
MTB x1
02:12:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:36:00 09:00:00
Strength
00:44:00 01:00:00
MTB
02:12:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Source Endurance

Source Endurance

Our Mission is to facilitate the accomplishment of each athletic, performance and competitive goal for every client. We do this by offering highly effective training advice, nutrition advice, and mentorship.

We are dedicated to the activities and lifestyles that make an endurance athlete and work tirelessly to prepare each client for success on event day.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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