Intermediate 50-Mile Mountain Bike Race
This 12-week training plan is designed for the rider looking to finish a 50-mile mountain bike race in the 5:00 to 6:00 range. Prior to beginning the plan, you should be riding three or four days per week. One of the days is a longer ride around two or three hours long.
A strength training program is included in the plan, but is optional. . For the first eight weeks of the plan, strength training occurs twice per week. Should you decide not to strength train, for whatever reason, simply delete the strength training workouts.
Weekday bike rides are typically between 45- and 60-minutes long. One of the weekday rides includes threshold intervals, intended to improve your speed at lactate threshold heart rate effort.
Long rides are scheduled on the weekend, beginning at two hours and increasing to around five hours in week 10 of the plan. The plan includes a taper of volume and maintenance of some intensity, designed to improve average speed on event day.
Prepare well, ride fast, have fun ~
Find the supporting documents you need to help you with this plan at this link: http://galebernhardt.com/pages/supporting-documents
You can find more training plan choices at https://www.trainingpeaks.com/coach/galebernhardt#trainingplans
Gale Bernhardt Consulting Inc.
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