ALP Cycles Coaching - Leadville 100 Mtb- 12 week training plan

Average Weekly Training Hours 12:24
Training Load By Week
Average Weekly Training Hours 12:24
Training Load By Week

This plan will prepare you for your best Leadville 100 Mtb ever. You should bring a minimum of 4 weeks of training with you when you start with this 12 week plan. The plan is built with shorter and more intense workouts but also includes long hard rides. You will use both: MTB and road bike. The goal is to not only finish Leadville, but finish fast. This plan goes hand in hand with ALP Cycles Coaching Leadville Pre-Ride camp. This camp is 2 days of pre-riding the course that will give you the opportunity to get things dialed in and be very well prepared for Leadville Race Day. If your goal is not only to finish but to also get a belt buckle, then this is the perfect training plan for you!

Sample Day 1
0:15:00
Stretching

(click on paper-clip to see attachment with exercises)

Sample Day 2
2:15:00
3x15min Sweet Spot with Bursts

WU:
10-15 minutes Zone 1&2
add 3x1min High CAD (110+ rpm) 1min RBI and 3min Zone 3 to wake up legs.
MS:
3 x 15 min Sweet Spot (Upper Zone 3 / Lower Zone 4 88-92% of FTP)
w/10 sec bursts every 2min
5 min RBI
Use high cadence to create your bursts
Rest of time Endurance Zone 2
CD: 10-15 minutes of easy spinning in Active Recovery Zone 1

Sample Day 3
2:00:00
Endurance

Just ride MTB or road bike

Sample Day 4
0:15:00
Stretching

(click on paper-clip to see attachment with exercises)

Sample Day 4
0:10:00
Foam Rolling

(click on paper-clip to see attachment with exercises)

Sample Day 5
0:19:59
Strength Training/Core Stability

20 minute of strength/core stability

Sample Day 5
1:00:00
Active Recovery

60 min easy spin, light gear (Zone 1)
or mellow walk/hike

Patricia Schwager
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ALP Cycles Coaching

Coaching cyclists of all levels/abilities skills clinics, race/team tactics lessons

-Silver level coaching: 225$ monthly (email 1-2 week, phone call: 1x month)
-Gold level coaching: 375$ monthly (email: daily, phone call: 1x week)

Our philosophy at ALP Cycles Coaching is that we provide every athlete with a individual plan. That includes a monthly or bi-monthly training plan, phone calls, e-mails, coach-athlete training rides and/or workout sessions/ skills clinics.