This plan is designed for those that are looking to compete in their first 100 mile mountain bike race. This 12 week plan is designed to help you gain the fitness necessary to complete 100 miles on a mountain bike in a goal time of under 10 hours. You'll need to have some experience riding off road, and be comfortable riding in moderately technical terrain.
Most weeks 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
Mountain Climbers: 3x1 minute
Plank: 3x1 minute
Flying V's: 3x15
Russian Twist: 3x10 per side
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 rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.
Ride in Zones 1/2 for 1:30.
1 hr. Z2 w/ 10 min Z3, 5 min Z4, 3 min Z5 w/ 5 min rec. Z2 between each.