100 Mile MTB Race - Intermediate
Author
Taylor Thomas
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 1 Strength, 2 MTB, 3 Bike
Longest Workout
7:00 hrs
Plan Specs
cycling mountain biking
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Summary
This plan is designed for those that are looking to push themselves to compete in a 100 mile mountain bike race. This 12 week plan is designed to help you gain the fitness and strength necessary to complete 100 miles on a mountain bike in a goal time of 9-10 hours. You'll need to have ample experience riding off road, be comfortable riding in technical terrain, and have some experience completing long mountain bike races/rides.
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
Stats
Sample Day 1
Strength routine of your choice. Focus on mobility, flexibility and dynamic movements. Feel free to add weights as you feel comfortable.
Sample Day 3
45 minutes of easy cross training. Swim, yoga, run. Low intensity
Sample Day 4
Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.
Sample Day 5
Ride in Zones 1/2 for 1:30.
Sample Day 10
45 minutes of easy cross training. Swim, yoga, run. Low intensity
Sample Day 17
45 minutes of easy cross training. Swim, yoga, run. Low intensity
Sample Day 81
Goal time of 9-10 Hours.