100 Mile Cross Country MTB

Average Weekly Training Hours 11:17
Training Load By Week
Average Weekly Training Hours 11:17
Training Load By Week

12 week beginner/intermediate training plan to prepare you for a 100 mile mtb race. The plan starts with some moderate aerobic work and continues builds each week (with a rest week every few weeks). You'll learn to grow your fitness to handle the hard efforts within the race to and build your hours up steadily to handle the long day in the saddle. We've included some of our favorite workouts (Bursts, Sweet Spot, Criss-Cross & more) to help you prepare for a great race day! Example Events are any of the NUE Series race including Cohutta, Mohican, Bailey Hundo, High Cascades and the Shenandoah 100 to name a few 100 milers

Sample Day 2
1:30:00
Tempo

Perform the Intervals by riding @ 80% of your race pace. You should feel like you are working but not "suffering". This is a great workout to build a solid aerobic foundation

Sample Day 3
1:30:00
Tempo

Perform the Intervals by riding @ 80% of your race pace. You should feel like you are working but not "suffering". This is a great workout to build a solid aerobic foundation

Sample Day 4
1:30:00
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly zones 2 & 3

Sample Day 6
2:30:00
Athlete's Choice

This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying the time this late in the season

Sample Day 7
2:00:00
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2

Sample Day 9
1:30:00
Tempo Bursts

Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel Perform the effort at tempo/Zone 3, then 'burst' out of the saddle for the prescribed duration, then return to tempo. You should feel like you are working but not "suffering" For More Information Visit: http://www.fascatcoaching.com/mtbpower.html

Sample Day 10
1:30:00
Tempo

Perform the Intervals by riding @ 80% of your race pace. You should feel like you are working but not "suffering". This is a great workout to build a solid aerobic foundation"

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.