This plan is designed for those that are looking to compete in their first 50 mile mountain bike race. This 12 week plan is designed to help you gain the fitness necessary to complete 50 miles on a mountain bike in a goal time of under 6 hours. It helps if you have some experience riding off road, and are comfortable riding in moderately technical terrain.
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
Pushup: 3x15 sets
Inchworm Pushup - 3x10 sets
Pull up: 3x10 sets
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20 sets
After a 15 minute warm up perform 10 minutes in Z3, recover in Z1/2 for 10 minutes and then perform 10 minutes in Z4. Finish in Z2.
30 minutes of easy cross training. Swim, yoga, run. Low intensity
Ride rolling terrain in Z2 & Z3.
After main effort complete 30 min. w/ 3x5 min. Z5 w/ 1 min. rec.
Ride for 1 hour off road staying below Z4.