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Beginner: MTB Ultra Marathon Base To Race Day Plan, Training By Power, (23wk). RideAndRace

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Beginner: MTB Ultra Marathon Base To Race Day Plan, Training By Power, (23wk). 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

23 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 23 week base to race plan is for the mountain biker doing an ultra marathon race that last between 5 to 12 hours first time who is able to train 12+ hours per week. Your goal might be to make it across the finish line within the cut-off time.

If you starting from scratch then use this plan to prepare for ultra marathon/endurance rides/races that last between 5 to 12 hours.

A powermeter is essential, this is a power based plan that uses Coggan's training zones.

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Key Features

Following the plan will establish a solid base and then grow and bolster your sustained power as well as adapt you for back to back demands of multi-day stage racing. The nature/execution of specific workouts also improve and maintain bike handling skills, reaction time, pedal efficiency and leg speed.
Open-ended steps to help provide you with the flexibility to more effectively follow your structured workout by allowing you to choose when to advance to the next step in your workout.
Training nutritional guidance and a steady dose of general strength and flexibility work to improve the quality of your training.
One time adjustment to customize the plan to your schedule.
Email support.

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The Plan Layout

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

Periodization: Base (12wk), build (8wk), peak (2wk) and race (1wk).

The plan consists of structured workouts with easy/rest days in between, and easy weeks to allow for recovery from the accumulated fatigue.

The weekday sessions can be executed on an indoor trainer. When weather ideal weekend sessions should be executed outdoors and exclusively ridden on the mountain bike even if it is on the road.

Day 1: Functional threshold power test and you will test at least 5 more times as you progress through the plan to ensure that you are always training at the right level.

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Get In Touch!

If you have any questions or not sure if this is the right plan or need a plan tailored to your goal/sā€‹.

Email address: rideandraceinfo@gmail.com or use the contact form provided on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

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
MTB x4
08:34:00 05:00:00
Other x3
00:30:00 00:10:00
Day Off x2
—— ——
Strength x1
01:29:00 01:00:00
Bike x1
00:46:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
MTB
08:34:00 05:00:00
Other
00:30:00 00:10:00
Day Off
—— ——
Strength
01:29:00 01:00:00
Bike
00:46:00 02:00:00

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-endurance cycling. My training solutions are primarily for 12 and 24 hours, self-supported and semi supported multi-day stage and single day ultra formats. However, it extends to the shorter road, gravel and mountain bike disciplines and is for individuals who want to use cycling to improve their overall well-being.ā€‹

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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