100 Mile MTB Race 12 Week Base Plan 40+ (Masters)
Author
MTBCoach
All plans by this CoachLength
12 Weeks
Typical Week
5 Bike, 3 Strength, 2 Other
Longest Workout
5:30 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced masters power based hr based tss based base period
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Summary
This plan is designed for people 40 or more years of age who want to compete in a 100 mile MTB race. The base plan is designed to create a strong aerobic fitness that will prepare you for our 12 week 100 Mile MTB Race Build 40+ Masters plan. Visit our site to learn more about choosing our training plans to meet your needs.
Start this plan 24 weeks before your goal race, then follow the 12 week 100 Mile MTB Race Build 40+ Master's plan for optimal race readiness. Rest days are on Monday and Friday and rest weeks every four weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.
Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.
For people just getting started with training, coming off a long break or off the couch start with our 6 Week Conditioning/Adaptation Training Plan for a total of 30 weeks of training when you stack our Conditioning plan with our Base and Build plans
Visit the MTBCoach 100 Mile MTB Race Training Plans page for more details
Stats
Sample Day 1
This training plan uses training zones and power levels 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 1
Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4
Sample Day 2
Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2
Sample Day 3
Can be one on a trainer or outdoors warm up for 10 minutes with an easy spin in L1 or Z1. Then ride 12 minutes at a constant pace in L3 or Z2-3, cadence should be between 80 and 90 RPM. Rest for 6 minutes with cadence of 85-90 RPM, Z1 or L1, then repeat interval 5 times. Total of six intervals If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.
Sample Day 3
Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4
Sample Day 4
On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not important.
Sample Day 5
Can be done before or after any workouts during the day. See Core workout on my website. http://mtbcoach.com/?page_id=217 Goal: improves balance and power on the bike while strengthening the lower back and hip flexors to reduce back pain. Alternatively you can do this yoga program https://www.youtube.com/watch?v=ok-OupCTyK4