100 Mile MTB Race 12 Week Build Plan 40+ (Masters)
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking, beginner, intermediate, advanced, masters, power based, hr based, tss based
Typical Week: 4 Bike, 3 Strength, 1 MTB, 1 Other
Longest Workout:
9:00 hrs
Author: Curt Wilhelm
Length: 12 Weeks
Tags: cycling, mountain biking, beginner, intermediate, advanced, masters, power based, hr based, tss based
Typical Week: 4 Bike, 3 Strength, 1 MTB, 1 Other
Longest Workout:
9:00 hrs
100 Mile MTB Race 12 Week Build Plan 40+ (Masters)
This is a 12 week plan build plan for a 100 mile MTB race for the 40+ (Masters) age group. The plan includes building power and speed for long distances. Start this plan 12 weeks before your goal race. 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. This plan is a great compliment to the 100 Mile Base plan or someone who has a medium level of fitness and ready to take on a greater challenge. Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability. Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-5hrs each. Plan is designed to start on a Monday with longer workouts on weekends.
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
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
Can be done on a trainer or Road/MTB. Spin easy L1 to 2 or Z1 to 2
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.
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
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.
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
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