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
Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
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
Plank: 3x1 minute
Leg Raises: 3x10
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, 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.