50 Mile MTB Race - Intermediate


Taylor Thomas

All plans by this Coach


12 Weeks

Typical Week

1 Day Off, 5 Bike, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling mountain biking intermediate

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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This plan is designed for those that have a background in mountain biking and have completed at least one 50 mile mountain bike race. This 12 week plan is designed to push your fitness and allow you to achieve your personal best time, as well as be competitive in your age group.

Each week will consist of 4 days of riding, 1 strength day, and 1 day for light cross training. All of the long rides are on the weekends, with shorter interval and tempo rides being performed during the week. It's necessary to have access to a heart rate monitor to take full advantage of this training plan.

For more information please visit Thomas Endurance Coaching


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:35
Training Load By Week
Average Weekly Training Hours: 09:35
Average Weekly Breakdown

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

Back to Plan Details

Sample Day 1

20 Min. TT

Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Sample Day 2

Strength Upper Body

Pushup: 3x15 
Plyo Pushup - 3x8
Pull up: 3x10
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20

Sample Day 3

1 hr. w/ 20 min. Z4

Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.

Sample Day 4

Cross Training

45 minutes of easy cross training. Swim, yoga, or run. Low intensity

Sample Day 5

2 Hour Ride

Ride for 2 hours on gently rolling trails or dirt roads. Stay below Z4 throughout.

Sample Day 6

1 Hour Ride

Ride for 1 hour off road staying below Z4.

Sample Day 6

Short FF

After main effort complete 30 min. w/ 3x5 min. Z5 w/ 1 min. rec.

50 Mile MTB Race - Intermediate

$99.00 - Buy Now