50 Mile Mountain Bike Race - Finishers Plan 50 mile finisher

Average Weekly Training Hours 10:10
Training Load By Week
Average Weekly Training Hours 10:10
Training Load By Week

This 12 week plan is designed to prepare you to confidently and comfortably finish a 50 mile distance mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road. 50 mile events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 50 mile distance event. The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one. Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Sample Day 1
0:30:00
DAY #1 Core Training

DAY #1: Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers http://lwcoaching.com/core-strength-for-mountain-bikers/ or this link for a workout example http://lwcoaching.com/30-min-core-stretch-routine-mountain-bike-racers/

Sample Day 2
1:10:00
DAY #2 Pedaling Skills

DAY #2: Warm up for 10 minutes with easy spinning.

Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Choose an easy gear and keep heart rate low.

Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays low. Use an easy gear.

Single-Leg Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays low.

Cool Down: 10 minutes easy spinning.

Sample Day 3
1:00:00
DAY #3 Easy Ride

DAY #3: Mellow, easy relaxed ride off-road. Shift often and use easy gears to maintain about 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.

Sample Day 3
0:10:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 4
0:30:00
DAY #4 Stability Exercises for Cyclists

DAY #4: Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/

Today's exercises are early season pre-hab work to counter and prevent strength imbalances caused by cycling that lead to niggly overuse injuries. This workout is preventative maintenance.

Sample Day 5
1:30:00
DAY #5 Easy Ride

DAY #5: This ride is an optional extra this week. It can be split into two and done as a commute or shortened. Ride today only if you are super motivated are sure you will have enough time and energy to complete the ride tomorrow. If not miss out this ride and do not try to make it up another day. Tomorrows ride is a higher priority than this ride. Ride at an easy relaxed pace and effort level. Shift often to maintain 80-90 rpm cadence. Choose a mostly flat course with few technical challenges. Light relaxed pressure on the pedals.

Sample Day 5
0:10:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com