Colorado Trail Race Bikepacking Mountain Bike Training Plan

Average Weekly Training Hours 18:32
Training Load By Week
Average Weekly Training Hours 18:32
Training Load By Week

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.

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.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.

Sample Day 1
1:00:00
Strength

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. Finish with 15 minutes of stretching and rolling on the foam roller.

Sample Day 2
2:00:00
Performance field test

Today's test provides a set of guidelines that you can use to nail your training objectives in the coming weeks. Hit it fresh, give a best effort, and remember to smile when it really starts to burn. After you've done the test, head to http://lwcoaching.com/trainingplans/levelCalcs.htm to determine your training levels (power) and zones (heart rate) and write them down where you'll have easy access to them. Note: power is optional for this plan.

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 and back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down.

Use our LW Coaching Heart Rate Zone and Power Training level Calculator at this link http://lwcoaching.com/power-level-heart-rate-zone-calculator/ to calculate your training zones/levels.

Prior to conducting this test review our Testing Guidelines doc at this link http://lwcoaching.com/183/

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

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

Sample Day 3
1:45:00
Tech mtb

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.

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 and Pilates. Read our Core Strength for Mountain Bikers Doc for exercise suggestions and descriptions http://lwcoaching.com/core-strength-for-mountain-bikers/

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
Z3/5

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 between each interval. After the last L5 interval, spin easy until recovered, then ride 20 minutes in L3/Z3. Follow up with a short easy 5 min to the finish.

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

Heart rate users tip: HR will lag far behind effort for these. 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.

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