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10-15hr/week - Intermediate/Finisher - 100 mile race plan

Author

Mike Schultz, CSCS

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Length

12 Weeks

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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
8:10 hrs 5:00 hrs
Day Off x2
—— ——
Strength x1
0:35 hrs 1:00 hrs
MTB x1
2:30 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:10 hrs 5:00 hrs
Day Off
—— ——
Strength
0:35 hrs 1:00 hrs
MTB
2:30 hrs 5:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Mike Schultz, CSCS

Highland Training

Training programs are for all athletes, from novice to elite, who are interested in improving their athletic performance, strength and fitness for endurance and ultra-endurance sports.

For more information about custom coaching programs please visit - http://highlandtraining.net - for full details of all services.

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