10-15hr/week - Intermediate/Finisher - 100 mile race plan
Author
Mike Schultz, CSCS
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 1 Strength, 4 Bike, 1 MTB
Longest Workout
5:00 hrs
Plan Specs
cycling mountain biking
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Summary
This plan is a 12 week training program to peak for a 100 mile mountain bike race. This program targets a peak race performance on the 12th and final week of the program.
This plan is ideal for the intermediate rider (veteran sport – beginner expert) who can commit 10-15 hours a week to training, and is looking to finish a 100 mile mountain bike race, feeling good about it.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from overall feel, breathing, heart rate trends, etc. Details on daily intensities are available within each daily workout to help guide you through this program.
Finishing a 100 mile mountain bike race is no easy task. The goal of this plan is to balance the mix of intensity, racing, and steady rides with rest in order to get you to arrive at a 100 mile race in peak form. This plan will focus on a little more force work for a little longer compared to the advanced program and slightly less intensity.
Have questions about which program to choose or need support? Email Mike Schultz at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
Stats
Sample Day 1
PERFORM 2 TO 4 SETS WITH 1-3 MINUTES REST BETWEEN SETS - PERFORM 10-15 REPS PER SET FOR MOST EXERCISES
RECOVER FOR 3-5 MINUTES BETWEEN EXERCISE
Perform one exercise at a time before moving on to the next.
EXERCISES TO PERFORM -
NARROW SQUATS - You can use a Swiss Ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -
DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground. Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 25-35 with -
BACKWARD LUNGES - count one side as one rep - so 24 reps = 12 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.
SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -
MEDICINE BALL PUSH UPS - perform 15-25 reps with 30-60 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 plus reps, start with 8-10 per set -
MEDICINE BALL V UPS - Same as above. If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 15-25 with 30-60 seconds between each set - perform 2-4 sets of these -
PLANKS - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Work 2-4 sets -
FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS
STRETCHES - CLICK ON THE LINK BELOW FOR ALL INFO ON HOW TO GET STARTED -
http://highlandtraining.net/stretches.html
Sample Day 2
WORK INTO 5-10 PLUS MINUTE STANDING AND SEATED EFFORTS TODAY WHILE WORKING YOUR HR INTO THE ZONE 4 RANGE - THESE ARE BEST WORKED ON AN INCLINE OR HILL BUT YOU CAN WORK THESE ON THE FLATS AS WELL - Warm up and spin into the Zone 2 range, breathing easy and spinning the legs comfortably - Check bio feedback as always and if you are feeling any signs of great fatigue, back off and spin easy to warm up longer - Then when you are ready, stand or remain seated and work into 5-10 plus minute efforts approx. in the zone 4 range. TRY TO KEEP THE HR UNDER THE TOP OF ZONE 4. Then sit and spin in an easier gear for 5-10 minutes in the Zone 2 range - Spin longer if you feel like you need it between efforts
Sample Day 3
WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.
Sample Day 4
THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE then add more warm up into the mix. When your feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as you're feeling today.
Sample Day 6
WORK INTO 5-7 PLUS MINUTE BIG GEAR EFFORTS TODAY, WORKING HR INTO THE THE UPPER END OF ZONE 4 AND 5a RANGES - WATCH HR BUT KEEP MORE FOCUS ON MUSCLE FORCE - As always, warm up for the day and spin slowly into the zone 2 Hr. range. Check to see how your feeling here today - if your feeling any fatigue then keep the efforts shorter - When you are feeling it, stand or sit and work with a big gear for 5-7 plus minutes, letting HR rise into the upper end of zone 4-5a ranges - Sit and spin in the zone 2 range for 7-10 minutes between efforts but spin longer in the zone 2 range if your feeling any fatigue. Perform as many forceful efforts as you feel today
Sample Day 7
THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE then add more warm up into the mix. When your feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as you're feeling today.
Sample Day 8
PERFORM 2 TO 4 SETS WITH 1-3 MINUTES REST BETWEEN SETS - PERFORM 10-15 REPS PER SET FOR MOST EXERCISES
RECOVER FOR 3-5 MINUTES BETWEEN EXERCISE
Perform one exercise at a time before moving on to the next.
EXERCISES TO PERFORM -
NARROW SQUATS - You can use a Swiss Ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -
DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground. Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 25-35 with -
BACKWARD LUNGES - count one side as one rep - so 24 reps = 12 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.
SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -
MEDICINE BALL PUSH UPS - perform 15-25 reps with 30-60 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 plus reps, start with 8-10 per set -
MEDICINE BALL V UPS - Same as above. If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 15-25 with 30-60 seconds between each set - perform 2-4 sets of these -
PLANKS - Hold each side plank position for 30-60 seconds with 30-60 seconds rest periods between efforts - Work 2-4 sets -
FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS
STRETCHES - http://highlandtraining.net/stretches.html