100 Mile MTB Race 12 Week Build Plan 40+ (Masters)
Author
MTBCoach
All plans by this CoachLength
12 Weeks
Typical Week
4 Bike, 3 Strength, 1 MTB, 1 Other
Longest Workout
9:00 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced masters power based hr based tss based
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Summary
This plan is designed for people 40 or more years of age who want to compete in an 80-100 Mile MTB race. The build plan will prepare you for the demands of racing your mountain bike for 80-100 Miles. The plan assumes you have a strong aerobic fitness that is ready for high intensity workouts. Before starting this plan we recommend completing the 12 week 100 Mile MTB Race Base 40+ Masters Plan. Visit our site to learn more about choosing our training plans to meet your needs.
Start this plan 12 weeks before the start of your target race. Rest days are on Monday and Friday and rest weeks every three 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.
Visit the MTBCoach 100 Mile MTB Race Training Plans page for more details.
Stats
Sample Day 1
This training plan uses training zones 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
Warm up for 10-15 min Ride 15 min in L4 or Z4. You don't want to go into Z5a. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 3 times. If time allows continue riding at your own pace.
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
Ride off-road on a technically challenging course. Work on your technical skills, fast descending, clearing objects, cornering, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Keep effort in heart rate zones 1-2. In the technical sections all power levels will be seen briefly but power should not stay up long enough to raise heart rate past z2.
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