100 Mile MTB Race - Finishers Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:21

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 10-12 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

Sample Day 1
0:45:00
Strength Upper Body

Plyo Pushup: 3x8
Mountain Climbers: 3x1 minute
Burpees: 3x10
Plank: 3x1 minute
Flying V's: 3x15
Russian Twist: 3x10 per side

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
Cross Training

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

Sample Day 7
1:00:00
Zone Training

1 hr. Z2 w/ 10 min Z3, 5 min Z4, 3 min Z5 w/ 5 min rec. Z2 between each.

Sample Day 8
0:45:00
Strength Lower Body

Lunge Jumps: 3 sets of 12 per side.
Wall Sits - 3 sets of 1 minute.
Side Lunge - 3 sets of 12 per side.
Burpee: 3x10 reps
Plank: 3x1 minute
Flutter Kicks: 3x25 per side
Step Ups - 3x12 per side

Sample Day 9
1:15:00
30 Min. Z3

1:15 Z2 w/ 30 min. Z3

Sample Day 10
0:45:00
Cross Training

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

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.