100 Mile MTB Race 12 Week Build Plan (Personal Best)

Average Weekly Training Hours 11:26
Training Load By Week
Average Weekly Training Hours 11:26
Training Load By Week

This is a 12 week plan build plan for a 100 mile MTB race. The plan includes building power and speed for long distances. Designed to give the fastest posible time for someone that has already completed a 100 mile MTB Race. Start this plan 12 weeks before your goal race. This plan is a great compliment to the 100 Mile Base plan or someone who has a high level of fitness and ready to take on a greater challenge. Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability. Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each. Plan is designed to start on a Monday with longer workouts on weekends.

Sample Day 1
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 1
1:00:00
LTHR/FTP Field Test

This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Use the zones from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261

Sample Day 2
1:00:00
36TSS
Easy Ride

Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2

Sample Day 3
1:30:00
100TSS
4x15 at L4/Z4

Warm up for 10-15 min Ride 15 min in L4 or Z4. You don't want to go into Z5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 3 times. If time allows continue riding at your own pace.

Sample Day 3
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 4
1:30:00
100TSS
MTB advanced skills

Ride off-road on a technically challenging course. Work on your technical skills, fast descending, clearing objects, cornering, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Keep effort in heart rate zones 1-2. In the technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate
past z2.

Sample Day 5
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

MTBCoach

Our Services include training plans and coaching for XC, Endurance and Ultra-Endurance MTB, Road Racing, Triathlon, and XTERRA events.

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All Coaching services include Nutrition Guides to give you proper fuel for your workouts and recovery. Nutrition Guides can be purchased separately for $50 each.