This comprehensive 10-week program includes an 8-week build and 2-week taper to race day; the program presupposes 8-12 weeks of base work having already been completed. This program is power-based but can also be used with RPE. The program requires 8.5-12.5 h per week and is intended for advanced women and men athletes, including those competitive for overall or age group (masters) categories.

The program can be performed Tues-Sun with Mon as the established rest day, or Mon-Sat with Sunday as the regular rest day. With Lula Lake Five Points 50 MTB Race’s late-October date, this plan should be initiated in early-August. The plan includes a twice-weekly, MTB-specific, periodized resistance training program. It also incorporates indoor heat training to prepare you for warm race temperatures and as a performance enhancement tool. Finally, fueling and hydration guidance is provided.

Most weeks include two harder sessions which are often scheduled on Monday and Thursday; it is permissible to adjust the days these workouts are performed as long as they are at least 48 h apart (e.g., Monday and Wednesday, or Tuesday and Thursday). It’s best to avoid performing a harder workout the day before a long weekend ride (e.g., Friday workout before a Saturday long ride).

The 8-week build targets VO2max, anaerobic capacity, and durability of tempo/sweetspot/threshold power on the bike. The resistance training program is comprised of a 4-week block of maximal strength followed by a 4-week block of power (high velocity with moderate loads).

Sessions that are not specified to be completed on the MTB can be ridden indoors, on road, gravel, or the MTB. Sessions include instructions and educational notes to help you understand the purpose of specific workouts and how to make adjustments as necessary.

I use Andy Coggan’s classic 7-level power schema and Borg’s CR 10 rating of perceived exertion (RPE) chart.

https://www.trainingpeaks.com/blog/power-training-levels/

Lula Lake Five Points 50 is a proper MTB race; it is a full mix of climbing, descending, rolling and flowing terrain, and rock gardens/tech. Being comfortable and capable across a wide variety of terrain is essential.

Ideally, you will have access to geographic variability similar to the race course (e.g., short and medium climbs, flowing and technical terrain) and be able to incorporate that into your training, especially on the mountain bike.