Bikepacking Mountain Bike Race Training Plan 2-5 days
Lynda WallenfelsAll plans by this Coach
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Our tried and tested LW Coaching 2-5 day Bikepacking Mountain Bike Race Training Plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.
This training plan is for the athlete peaking for a bikepacking race they will finish in 2 - 5 days. It is for athletes with the goal to finish, and to stretch out their personal limits to learn just how fast they can go. The plan has big hours and hard training.
This is an aggressive training program to prepare a bikepacking athlete to excel physically, mentally and technically. Along with the physical training, the plan includes bikepacking specific details on fueling, pacing, equipment choices and race strategy.
This plan was developed using the Performance Manager: http://lwcoaching.com/performance-manager-chart-explained/. This provides a systematic way to apply solid training principals in just the right amount.
This plan is paced by power (watts), heart rate and perceived exertion. At a minimum, a heart rate monitor is recommended to follow this training plan. A power meter and smart trainer are optional (and highly advantageous) extras. A power meter or smart trainer is not required to successfully follow this training plan.
The plan has 4 primary training blocks:
Weeks 1-3: Neuromuscular power, aerobic development and speed work. Core training, bike fit, course specific pointers.
Weeks 4-6: Threshold and VO2max power development. Race nutrition practice. Race planning. Riding loaded. Endurance development and an overnight bikepacking training mission.
Weeks 7-9: Tempo power development. Optimize recovery techniques. Build the ability to stay on the gas for long periods of time. Dial in bikepacking system to minimize stops and maximize efficiency. End block with focused course specific 3 day/2 night bikepack training mission. Practice and optimize race fueling.
Weeks 10-12: Rest, taper and final race specific key workouts to bring you to peak fitness. Mental race strategy, final body, mind and bike specific preparations. Race start is end of week #12.
Visit our LW Coaching website 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|
|13:05 hrs||10:00 hrs|
|1:01 hrs||0:48 hrs|
|1:42 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||13:05 hrs||10:00 hrs|
||1:01 hrs||0:48 hrs|
||1:42 hrs||0:45 hrs|