This plan is designed to prepare you to complete a 100k mountain bike race. This plan is suitable for intermediate and experienced riders. The workouts progress in intensity and duration throughout the plan to prepare you for race day. This plan is designed to make the most of your time spent riding through structured weekday workouts and a longer weekend endurance ride.
There are five workouts per week, with three key workouts. The other three can be substituted with cross training or skipped depending on your fitness level and time to train. Each week, key workouts include one structured interval workout that can be completed in an hour, one mountain bike ride with some structured efforts, and one long ride. Every fourth week is a recovery week. The plan includes strength training and optional yoga videos. These are designed to support your stability and mobility on the bike to increase comfort when riding and reduce injury. The plan also includes guidance on developing your own nutrition plan for race day.
The plan includes personal live support for questions at karen@spicychickpea.com and access to all member resources at www.spicychickpea.com.
I am a USAC Certified Cycling Coach, Certified Sports Nutritionist, and a 200-hour Certified Yoga Instructor. My focus is on the whole athlete to include nutrition, mental training, bike fit, stability, and mobility to develop strong and resilient athletes.