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100 Mile Mountain Bike Time Crunched Program: 3 months

Author

Drew Edsall

All plans by this Coach
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Length

12 Weeks

Plan Specs

cycling mountain biking beginner intermediate advanced masters power based hr based

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Plan Description

This 12 week plan is designed to get you to your top fitness for a 100 mile race at the end of the program. This training plan can be used with power and/or heart rate training.

This is a Time Crunched training plan for the athlete with little time to spend training during the week. Off days are Mon and Friday. Workouts during the week, Tues-Thurs, are 60-90 minutes long and can be done indoors or outdoors. They are short and sweet, but will give you the most bang for your buck. Workouts on the weekend are longer, ranging from 2-5 hours. The rides that are 3-5 hours don't start until the last 3 months of the program..


100 mile mountain bike races require a combination of great fitness, pacing, and proper fueling. Every weekend, you will have a longer ride focusing on proper fueling mixed with great pacing. This plan will have you peaked and ready to race full speed ahead at the end of the program.

The workouts in this plan will give you precise instructions on what you need to do everyday of the week.

A heart rate monitor is required for this training plan and you will set up your heart rate training zones in the first week of training.

If you have any questions or concerns or would like to review other free training articles, please go to my website www.coachdrewedsall.com for more information



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:11 hrs 5:00 hrs
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Workouts Per Week Weekly Average Longest Workout
9:11 hrs 5:00 hrs
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Drew Edsall Mtbfitness.com

Mtbfitness

Mountain Bike Coaching and Training Plans. My name is Drew Edsall, I am a mountain bike head coach with Mtbfitness.com and also a former professional mountain biker. At Mtbfitness we work with all mountain bike athletes and specialize in mountain bike one on one coaching, and mountain bike specific training plans.

Sample Day 1

1:00:00
30 second accelerations

Ride easy Zones 1-2 including 3 x 30 second accelerations to a moderate-hard pace. Take 2 minutes rest between accelerations.

Sample Day 2

1:30:00
30 minute LT bike test

Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.

Sample Day 3

1:00:00
Zone 1 or less recovery ride

Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.

Sample Day 5

2:19:59
Easy mtn bike "flowing"

Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.

Sample Day 6

3:00:00
Ride 50% Zone 2 Endurance Ride

Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.

Sample Day 8

1:30:00
3 Minute Intervals

Warm up well with 20-30 minutes of Zone 1-2 spinning including 3-6 x 30-60 second acccelerations to race pace and above. Follow this with 4 x 3 minute all out intervals in Zone 5. Take 5 minutes rest between each effort. Finish off with a very easy spin in Zone 1 mainly.

Sample Day 9

1:00:00
Zone 1 or less recovery ride

Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.

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