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Competitive: MTB Ultra Marathon, High Volume Base Plan, Training By Power, (12wk). RideAndRace

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Competitive: MTB Ultra Marathon, High Volume Base Plan, Training By Power, (12wk). RideAndRace

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Rafeeq Safodien

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 re-usable 12 week has been designed for the competitive marathon mountain biker who want to build a solid base and threshold fitness over 12 weeks i.e. the plan will prepare your body for the more specialized and race specific training that will come later.

The majority of this plan is based around outdoor training and focuses on the basics. Divided into 3 blocks of 4 weeks each, the first 3 weeks consists of structured workouts with easy/rest days in between, the last week of each block is scheduled as an easy/rest week to allow for recovery from the accumulated fatigue of the previous 3 weeks.

The plan starts with a functional threshold power test on day 1, you will re-test in week 4, 8 and 12. Guidance on how to execute the test, as well as how and when to set/reset your function threshold power is included.

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Equipment: A powermeter is essential.

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Training zones: This is a power based plan that uses Coggan's training zones.

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Who this is for: A competitive mountain biker with more than three years of training and racing experience, and who is able to train 14+ hours per week. You will be riding 5-7 times per week. In addition to riding, you will be doing general strength training and flexibility work.

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When to start: 5 to 6 months before your first A-priority race of the season.

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Features: Email support. Downloadable workouts for Garmin, Wahoo, Zwift and ERG file format for smart indoor trainers. The workouts include a visual description where width represents duration and height represents intensity.

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If you have any questions or looking for plan tailored to your needs then please ask via email - rideandraceinfo@gmail.com or visit www.rideandrace.net or use the contact form provided on my TrainingPeaks coaching profile page.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
10:56:00 05:00:00
Other x2
00:29:00 00:15:00
Bike x1
01:36:00 01:50:00
Strength x1
01:25:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
10:56:00 05:00:00
Other
00:29:00 00:15:00
Bike
01:36:00 01:50:00
Strength
01:25:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Rafeeq Safodien

RIDEANDRACE

As a coach and athlete I specialize in ultra distance cycling, the services I provide is primarily for ultra endurance formats such as 12 and 24 hour, self-supported and semi supported, multi-day stage and single day, however it does extend to shorter road, gravel and mountain bike formats. My coaching is based on research, practical knowledge and personal experience, and it reflects in my programs which are simple and easy to follow. To learn more, please go to www.rideandrace.net


  • 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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