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
Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
Plyo Pushup - 3x8
Pull up: 3x10
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.
45 minutes of easy cross training. Swim, yoga, or run. Low intensity
Ride for 2 hours on gently rolling trails or dirt roads. Stay below Z4 throughout.
Ride for 1 hour off road staying below Z4.
After main effort complete 30 min. w/ 3x5 min. Z5 w/ 1 min. rec.