100 km Mountain Bike Race - Personal Record Plan

Average Weekly Training Hours 14:57
Training Load By Week
Average Weekly Training Hours 14:57
Training Load By Week

Our tried and tested LW Coaching 100 km Mountain Bike Race - Personal Record Plan has been updated with TrainingPeaks structured workouts including, exportable files for your Garmin and smart trainer, daily power (watts), TSS and IF guidelines.

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 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 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.

Sample Day 1
0:45:00
DAY 1 Core training

DAY 1: Warm up with 5 minutes of easy aerobic exercise or calisthenics.

Repeat 2-3 times through.

- 10 push-ups
- 10 pull-ups
- 10 pillar ball twists
- 30 sec chair pose
- 10 regular crunches
- 10 oblique crunches
- 10 side lifts to each side
- 10 supermans
- 10 glute bridges

Follow this link for exercise descriptions: Core Training for Mountain Bikers http://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2
1:10:00
46.2TSS
Day 2 Combo pedaling skills - 70 minutes (structured)

DAY 2:
Warm-up:
-10 minutes easy spinning in power L1

Main-set:
- Max Cadence Set: 10 X 1 minutes in power L2 as 10 seconds max cadence and 50 seconds easy spin recovery. Use your easiest gear to get cadence up and keep power in L2. HR stays zone 2 and below.

- Spin-Up Set: 8 X 2 minutes in power L2 as 1 minute high cadence, 1 minute medium cadence. Shift gears to keep power and cadence on target. HR stays zone 2 and below.

- One Leg Pedaling 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 zone 2 and below. Power will fluctuate between power L2 and L1.

Cool-down:
- 10 minutes easy cool down spin.

Sample Day 2
0:15:00
DAY 2 Foam Roll and Stretch

DAY 2: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Sample Day 3
1:30:00
119.2TSS
Day 3 L6, 12 x 30 sec @ 200+%FTP G3 (structured)

DAY 3:
Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 16 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1
- 1 min power L5 or building to HRZ5 by the end of the minute
- 3 min power L1 or HRZ1

MS:
- 12 x 30 sec sprints at 200% FTP with 4.5 min power L1 recoveries after each.

NOTES: Do the first six intervals seated 100%. On the next 3 intervals do the first 15 secs seated and last 15 secs standing. Last 3 intervals do whatever gets you the most power.

Be sure to take the full 4.5 minutes recovery between each repeat. This workout is to stimulate speed and muscle development. The muscular fuel source is Creatine Phosphate (CP). CP is entirely used up in 30 seconds and takes 4.5 mins to regenerate. If you start the next repeat before CP has regenerated the effectiveness of this workout is undermined. I KNOW you will feel ready before 4.5 mins is up. This workout requires patience to reap its magic.

CD:
- Short easy spin to cool down.

Coach Lynda Tip: If you do not have a power meter, pace with perceived exertion today. The interval duration is too short to use heart rate as a pacing tool.

Review this intensity chart https://lwcoaching.com/training-intensity-guidelines/ to dial in your pacing by perceived exertion.

Sample Day 3
0:45:00
DAY 3 Upper body and core training

DAY 3: Do this strength session after riding today.

Warm up with 5 minutes of easy aerobic exercise or calisthenics.

Repeat 2 times through:

- 10-15 push-ups
- 5 minutes of core exercises of your choice
- 10-15 pull-ups or rows
- 5 minutes of core exercises of your choice
- 5 minutes stretching hips and legs

Sample Day 4
2:00:00
111TSS
Day 4 L3 tempo 60' (structured)

Day 4
Warm up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1

Main set:
- 60 minutes non-stop in power L3 or HRZ3. This is great to do on a long climb or a flat road. The goal is to be able to pedal non-stop at tempo pace.

Cool-Down:
-Easy spin in zone 1 to finish ride time.

Review this Training Intensity Guidelines Doc: https://lwcoaching.com/training-intensity-guidelines/ to be sure you are training at the correct intensity. On day 6 of this week you will set training power levels and heart rate training zones with a field test.

Sample Day 4
0:15:00
DAY 4 Foam Roll and Stretch

DAY 4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, telephone consultations. See www.lwcoaching.com or contact lynda@lwcoaching.com