This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for the 100 km marathon distance.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with the 100 km marathon distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 100 km marathon race prior to starting this plan and have been riding 4-5 times per week recently. This is an intensive plan designed to push the envelope of your performance. You should be confident riding fast on dirt roads and single track and racing in close proximity to other riders.
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.
DAY #1: Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through.
Follow this link for exercise descripions: Core Training for Mountain Bikers http://lwcoaching.com/core-strength-for-mountain-bikers/
DAY #2: Warm up for 10 minutes with easy spinning.
Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays low.
Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays low. Use an easy gear.
Single-leg Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays low.
Cool Down: 10 minutes easy spinning.
DAY #3: Warm up with 30 minutes easy spinning then do 12 X 30 seconds at max effort with 4.5 minutes easy spinning between each repeat.
DAY #3. Do this strength session after riding today. Five minute aerobic warm up. 10-15 push-ups, 5 minutes of core work, 10-15 pull-ups or rows, 5 minutes of core work, 5 minutes stretching hips and legs. Repeat two times.
DAY #4: Warm up well then ride for 60 minutes at power L3 or in heart rate zone 3. Choose a gently rolling or flat course. Stay on the gas without a break. Cadence 90 - 105 rpm. Fuel and hydrate during the tempo.
DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
DAY #5: Warm up with 5 minutes of aerobic exercise or calisthenics. Then do 10 bench or chest press with a weight approaching but not reaching failure, 10 lat pull with a weight approaching but not reaching failure, 60 second front pillar, 30 second side pillar to each side, 10 ball pikes, 10 bicep curls with a weight approaching but not reaching failure, tricep dips to failure. Repeat 2-3 times.