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50 Mile MTB Race - Expert

Author

Taylor Thomas

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No Ratings

Length

12 Weeks

Plan Specs

cycling mountain biking advanced

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Plan Description

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:57 hrs 4:00 hrs
—— ——
0:41 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
9:57 hrs 4:00 hrs
—— ——
0:41 hrs 0:45 hrs

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.

Sample Day 1

1:00:00
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

1:00:00
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 3

0:45:00
Strength Upper Body

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

Sample Day 4

1:00:00
1 hr. Z2 Ride

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.

Sample Day 5

2:00:00
2 Hour Ride

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

Sample Day 6

1:00:00
1 Hour Ride

Ride for 1 hour off road staying below Z4.

Sample Day 6

0:30:00
Short FF

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

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