Arizona Trail Race 300 Bikepacking Mountain Bike Training Plan
Lynda WallenfelsAll plans by this Coach
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Our tried and tested LW Coaching Arizona Trail Race 300 Bikepacking Mountain Bike 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 Arizona Trail Race training plan 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.
It is an aggressive training program to prepare an AZTR 300 athlete to excel physically, mentally and technically. Along with the physical training, the plan includes details of fueling, pacing, equipment choices, race strategy and insider course info.
I’ve developed this plan 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 and aerobic development. Optional overnight bikepacking excursion to dial in equipment. Hike-a-bike practice. Adjust technical skills to riding loaded.
Weeks 4-6: Threshold and VO2max power development. End block with an overnight bikepacking training mission.
Weeks 7-9: Tempo power development. Building 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 3 day/2 night bikepack training mission.
Weeks 10 – 12: Rest, taper and final race specific preparations and key workouts to bring you to a peak at the start. AZTR starts week #12 day 5 on Friday morning.
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|
|13:28 hrs||10:00 hrs|
|1:11 hrs||1:00 hrs|
|1:33 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||13:28 hrs||10:00 hrs|
||1:11 hrs||1:00 hrs|
||1:33 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor