100 Mile MTB Race 12 Week Base Plan 40+ (Masters)

Average Weekly Training Hours 10:44
Training Load By Week
Average Weekly Training Hours 10:44
Training Load By Week

This is a 12 week plan Base plan for a 100 mile MTB race for the age group 40+ Designed to get you the finish line of a 100 mile race. Start this plan 24 weeks before your goal race. Then follow the 100 Mile Build Plan for optimal training for your goal. The 40+ (masters) plan has more rest included in this plan than the other plans, as well has having rest weeks every three weeks instead of every four weeks. The plan uses both power, heart rate and rate of perceived exertion. The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan. The volume in this plan assumes that the athlete good level of fitness. This plan does NOT include weight lifting workouts. Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each. Plan is designed to start on a Monday with longer workouts on weekends.

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

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
0:30:00
Core or Yoga

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
1:30:00
75TSS
Easy Ride

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

Sample Day 3
2:00:00
90TSS
Steady State Intervals - 12 min

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
0:30:00
Core or Yoga

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
1:00:00
Force Reps

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
0:10:00
Foam roller and stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots. See my website for instructions http://mtbcoach.com/?page_id=1893

MTBCoach

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