This plan is designed for those that have a background in mountain biking and have completed several 50 mile mountain bike races, or have an extensive background in mountain bike racing. This 12 week plan is designed to push your fitness and allow you to be prepared to go all out during your 50 mile race.
It combines the workouts necessary to push your top end speed as well as the volume needed to sustain a top end pace over a longer distance. Expect 5 days of riding, 1 strength day, and one off day. 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
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.
Pushup: 3x15 sets
Pull up: 3x10 sets
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20 sets
Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
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.