50 Mile MTB Race - Finishers Plan

Average Weekly Training Hours 09:07
Training Load By Week
Average Weekly Training Hours 09:07
Training Load By Week

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

Sample Day 2
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 3
Strength Upper Body

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

Sample Day 4

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.

Sample Day 5
30 Min. Cross Training

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

Sample Day 6
1:30 Ride

Ride rolling terrain in Z2 & Z3.

Sample Day 7
Short FF

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

Sample Day 7
1 Hour Ride

Ride for 1 hour off road staying below Z4.

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.