100 Mile MTB Race 12 Week Base Plan

Author

MTBCoach

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 3 Strength, 2 Other

Longest Workout

5:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced power based hr based tss based base period

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Summary

This plan is designed for people who want to compete in a 100 mile MTB race. The base plan is designed to create a strong aerobic fitness that will prepare you for our 12 week 100 Mile MTB Race Build plan. Visit our site to learn more about choosing our training plans to meet your needs.

Start this plan 24 weeks before your goal race, then follow the 12 week 100 Mile MTB Race Build plan for optimal race readiness. Rest days are on Monday and Friday and rest weeks every four weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

For people just getting started with training, coming off a long break or off the couch start with our 6 Week Conditioning/Adaptation Training Plan for a total of 30 weeks of training when you stack our Conditioning plan with our Base and Build plans

Visit the MTBCoach 100 Mile MTB Race Training Plans page for more details

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:40
Training Load By Week
Average Weekly Training Hours: 09:40
Average Weekly Breakdown

MTBCoach

MTBCoach LLC

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Gravel, Road, Triathlon, and XTERRA events.

Our training plans start at $99 and individual coaching starts at $140. Nutrition Coaching is an extra $50 a month. Sign up for our newsletter and get 25% off any of these plans.

All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $20 each.

Back to Plan Details

Sample Day 1

0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 1

1:00:00
LTHR/FTP Field Test

This training plan uses training zones and power levels to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 2

1:30:00
75TSS
Easy Ride

Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2

Sample Day 3

2:00:00
90TSS
Steady State Intervals - 12 min

Can be one on a trainer or outdoors warm up for 10 minutes with an easy spin in L1 or Z1. Then ride 12 minutes at a constant pace in L3 or Z2-3, cadence should be between 80 and 90 RPM. Rest for 6 minutes with cadence of 85-90 RPM, Z1 or L1, then repeat interval 5 times. Total of six intervals If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.

Sample Day 3

0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 4

1:00:00
Force Reps

On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not important.

Sample Day 5

0:45:00
75TSS
10 1x1 Power Intervals

Warm up for 10-15 Min. During warmup, do 1 min all out sprint two times Do 1 set of 10 1x1 Intervals. On (work) intervals should be L5-L6 or Z5a. Off (Rest) interval should be power level 1, low cadence. Each interval is 1 min on, then 1 min off (Rest). 10 min rest between sets If using power each interval should be consisent with in 3% of each other. Going out too hard in the beginning will reduce power in the last one. Be steady. If using HR, you should be in Z4 within one min. After the third interval your HR should be getting to Z5a. Off intervals HR should be zone 1, slow cadence. Cadence should be high, 100+ RPM for on intervals. Ride at an easy pace for the remainder of the workout.

100 Mile MTB Race 12 Week Base Plan

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