100mi Mountain Bike *Intermediate*

Average Weekly Training Hours 10:48
Training Load By Week
Average Weekly Training Hours 10:48
Training Load By Week

Athlete should have some experience with XC racing and have finished a 3/6hr XC race and is seeking to step it up to a 12hr/100mile endurance event such as NUE Series races or the famed Leadville 100. This plan is designed with an average of 12hrs of time available to train per week with a peak week of 15hrs. Most workouts are no more than 2hrs with the biggest rides placed on the weekend. It is laid out for Power Meter users or for Heart Rate based athletes.

**It is reccomended that you perform a Threshold Test prior to starting plan, this can be done at home on a trainer or outside, since plan is based off percentages of your FTP(Functional Threshold Power) or FTHR (Functional Threshold Heart Rate).**

Sample Day 1
1:30:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR)
Main 1hr (~80%FTP ; <85%FTHR)
Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 2
1:30:00
Intervals (Road)

Warmup 15min (60-75%FTP ; 70-80%FTHR)

Tempo intervals 2x10mins at tempo effort (~85%FTP/90%FTHR). 5min easy spin in between efforts. Use a slightly larger gear than usual for the tempos for cadence ~70rpm. This will load the legs.

Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 3
1:30:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR)
Main 1hr (~80%FTP ; <85%FTHR)
Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 5
1:30:00
Intervals (Trail)

Warmup 30min (60-75%FTP ; 70-80%FTHR)

Short hard efforts on the hills (5x2mins at ~90%FTP/95%FTHR) rest 4min between efforts at endurance pace, and steady and efficient everywhere else with minimal coasting just comfortable steady pace

Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 6
3:00:00
Long Ride (Road/Trail)

Warmup 15min (60-75%FTP ; 70-80%FTHR)
Main 2.5hr (~80%FTP ; <85%FTHR)
Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 7
1:30:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR)
Main 1hr (~80%FTP ; <85%FTHR)
Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 9
1:30:00
Intervals (Road)

Warmup 15min (60-75%FTP ; 70-80%FTHR)

Tempo intervals 2x15mins at tempo effort (~85%FTP/90%FTHR). 5min easy spin in between efforts. Use a slightly larger gear than usual for the tempos for cadence ~70rpm. This will load the legs.

Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Brandon Davis
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Wattage Cottage Performance Consulting

Please View my website (www.wattagecottage.cc ) for info on monthly coaching options.

You don't NEED a power meter to utilize my services. However if you are seeking max potential as an athlete or are time crunched then it's a tool you should seriously consider. Afterall "What gets measured gets managed".

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