100 Mile MTB Race - Intermediate

Average Weekly Training Hours 10:53
Training Load By Week
Average Weekly Training Hours 10:53
Training Load By Week

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 under 9 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

Sample Day 2
Threshold Test

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 Lower Body

Lunges: 3 sets of 15 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 10-15.
Squats: With light weight perform 3x12 reps
Burpee: 3x10
Plank: 3x1 minute
Leg Raises: 3x10

Sample Day 4
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 5
Cross Training

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

Sample Day 6
2 Hour Ride

Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.

Sample Day 7
1:30 Hour Ride

Ride in Zones 1/2 for 1:30.

Sample Day 9
Zone Training

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

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.