Colorado Trail Race Bikepacking Mountain Bike Training Plan

Author

Lynda Wallenfels

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength, 6 Bike, 5 Other

Longest Workout

10:00 hrs

Plan Specs

cycling mountain biking advanced time goal multi day power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Our tried and tested LW Coaching Colorado Trail Race 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 12 week bikepacking training plan is for an experienced endurance racer who has completed one or more endurance events (12+ hours) and is ready to commit to racing the Colorado Trail. This plan is detailed and committing, assuming performance in CTR is one of the top priorities in your life for the next 12 weeks. Your goal is to finish, and to stretch out your personal limits to learn just how fast you can complete this beast. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of the perfect alpine multi-day racing experience.

Weekly total training hours range from 14 to 29. This includes 2-3 hours of strength training and stretching every week. Plan focus is on speed and fitness building for the first 3 weeks and then transitions to a combination of continued improvements of threshold power, endurance abilities, and many aspects of the self-supported racing genre. There are several multi-day rides scheduled with flexible options to do other races.

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.

Guidelines are presented for: bikepacker bike fit, altitude acclimatization, recovery at altitude, CTR course specific equipment considerations, race strategy tips, self-supported fueling overview, functional GI maintenance and more.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 18:47
Training Load By Week
Average Weekly Training Hours: 18:47
Average Weekly Breakdown

Lynda Wallenfels

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

Back to Plan Details

Sample Day 1

1:00:00
Core and upper-body strength

Warm-Up:
-5 minutes of easy aerobic exercise or calisthenics

Main-Set:
- 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.

End your session with 15 minutes of stretching and rolling on the foam roller.

Exercise descriptions found here https://lwcoaching.com/core-strength-for-mountain-bikers/

Sample Day 2

0:15:00
DAY #2 Foam Roller and Stretch

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

Sample Day 2

1:30:00
92TSS
Power and HR Performance 20 min Field Test (structured)

DAY #2: Heart rate, Power and Performance Field Test.

Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138

Sample Day 3

1:45:00
80.1TSS
Moderate effort single track smooth flowy ride with HAB

Ride mostly technical single track. Keep the effort level moderate and relaxed the entire ride. Focus on riding smooth, upper body limber and relaxed. Nothing forced, riding with full awareness of bike and trail. For an added challenge try dismounting/mounting the bike from the side you are not used to. Power doesn't play a large role in this ride; keep HR under the top of Z3.

Today's ride, simple though it may seem is an important part of the plan. During CTR there will be countless times when you are faced with the decision to ride or walk - and the consequences for this simple decision carry extra weight as you will be far from help should you need it. Solid bike handling in difficult terrain and with tired legs will go a long ways towards improving your CTR experience.

Coach Lynda Tip: Hike-a-bike (HAB) is a large part of the CTR route and you must train for it. Do all the recommended HAB scheduled in your plan to be strong at CTR. Don't blow off HAB training because you prefer riding!

Sample Day 3

0:30:00
Core workout

Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.

Core training tips and exercise options at this link https://lwcoaching.com/core-strength-for-mountain-bikers/

Option: Do a core strength or Pilates workout in the SWORKIT app https://sworkit.com

Work hard and get a sweat going. A strong core means being more comfortable at the end of long days on the bike.

Sample Day 4

2:15:00
128.8TSS
L3/L5' (structured)

Do a gradual warm up, bringing HR to zone 3 or power to L3 at the 20 minute mark. Hold a steady power level/HR zone for 20 minutes in mid to upper L3/Z3. Use your preferred cadence, keep hands loose, upper body relaxed. Terrain is flat/rolling. Spin easy for 5 minutes, arriving at the base of a 3 min climb (can also be an uninterrupted 3 minute flat section). Do 4 intervals of 3 min each at the middle of power Level 5 or HR Z5. Spin easy 3 minutes after each interval. After the last L5 interval, spin easy until recovered, then ride 20 minutes in L3/Z3. Follow up with an easy spin to the finish.

Power users tip: Pace consistently over each interval; note average power over the 4 x 3 min intervals.

Heart rate users tip: HR will lag far behind effort for these 3 min intervals. Start easier than you think you need to, it may take 2 minutes (or more) for HR to reach Z5.

Sample Day 4

0:15:00
Foam Roll and Stretch

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Colorado Trail Race Bikepacking Mountain Bike Training Plan

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