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 training plan is 6 days a week with off days on Monday. Workouts on Tues-Friday are shorter and can be done indoors or outdoors. Workouts on the weekends are longer and are preferably done outdoors. Each week is 10-15 hours total. You will be working on a combination of building your fitness with a variety of types of rides (long, short and intense, mountain bike specific, etc.), and will also work on your pacing and nutrition for the 100 mile mountain bike race. 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 training plan will have you peaked and ready to race full speed ahead at the end of the program. The workouts in this mountain bike training plan will give you precise instructions on what you need to do everyday of the week. A heart rate monitor is recommended 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
Ride easy Zones 1-2 including 3 x 30 second accelerations to a moderate-hard pace. Take 2 minutes rest between accelerations.
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.
Ride mainly in Zones 1-2. Within workout include 8-12 x 30 second efforts on a steep hill at a very slow cadence(55-65 rpm). Take 2-3 minutes rest between each effort. Rest of time ride zones 1-2.
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.
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 Try to find long steady climbs ranging from 10-60 minutes today. Get as much climbing in as you can. Challenge yourself.
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Ride 20-30 minutes easy warmup. Follow this with 4 x 6 minute Zone 4 intervals. Within each interval switch between an easy gear(80-90 rpm) for 60 seconds to a hard gear(60-70 rom) for 30 seconds(repeat this for the entire 6 minute interval). Take 2 minutes rest between intervals. Finish off with easy spinning Zones 1-2.