100 km Mountain Bike Race - Finisher Plan
Lynda WallenfelsAll plans by this Coach
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This 12 week plan is designed to prepare you to confidently and comfortably finish a 100km or marathon mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
100 km marathon mountain bike events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 100 km event.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:26 hrs||0:45 hrs|
|5:28 hrs||7:00 hrs|
|3:11 hrs||3:00 hrs|
|0:23 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:26 hrs||0:45 hrs|
||5:28 hrs||7:00 hrs|
||3:11 hrs||3:00 hrs|
||0:23 hrs||0:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor