50 Mile Mountain Bike Training Plan 11-13.5 hrs a week 3 month


Drew Edsall

All plans by this Coach


12 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike

Longest Workout

5:30 hrs

Plan Specs

cycling mountain biking

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This 12 week plan is designed to get you to your top fitness for a 50 mile race at the end of the program
This training plan can be used with power and/or heart rate training.

You will need to have 11-13.5 hours to train per week to do this training plan with a majority of the longer rides happening on the weekends.

This 50 mile training program works on a combination of building great fitness, speed, power, 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 training 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


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:44

Drew Edsall Mtbfitness.com


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.

Back to Plan Details

Sample Day 1

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

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

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 4

Ride 50% Zone 2 Endurance Ride

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

Sample Day 5

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

Ride 50% Zone 2 Endurance Ride

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

Sample Day 8

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.

50 Mile Mountain Bike Training Plan 11-13.5 hrs a week 3 month

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