6-Hour Solo Mountain Bike - Finisher Plan
Author
Lynda Wallenfels
All plans by this CoachLength
12 Weeks
Typical Week
2 Custom, 2 Strength, 2 Bike, 3 MTB, 2 Other
Longest Workout
6:00 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced time goal hr based pace based
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Summary
This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo 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.
Six Hour Solo 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 6-Hour solo event.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
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.
Stats
Sample Day 1
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/
Sample Day 2
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. HR stays 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
DAY #3: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.
Sample Day 3
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Sample Day 4
DAY #4: Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70
Today's exercises are 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
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
Use a combination of rolling on the foam roller and stretching to work out your hot spots.