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100 Mile MTB Race - Intermediate


Taylor Thomas

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12 Weeks

Plan Specs

cycling mountain biking intermediate

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Plan Description

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:20 hrs 3:30 hrs
5:50 hrs 7:00 hrs
—— ——
0:41 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:20 hrs 3:30 hrs
5:50 hrs 7:00 hrs
—— ——
0:41 hrs 0:45 hrs

Training Load By Week

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.

Sample Day 1

FTP Test

This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. You will use this number to establish your training Zones for power and HR. Take 95% of the average power and HR for the 20 minute effort to calculate your FTP and HR Threshold.

Sample Day 2

Strength Training

Strength routine of your choice. Focus on mobility, flexibility and dynamic movements. Feel free to add weights as you feel comfortable.

Sample Day 3


Sample Day 4

Cross Training

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

Sample Day 5

2 Hour Ride

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

Sample Day 6

1:30 Hour Ride

Ride in Zones 1/2 for 1:30.

Sample Day 8

3x10 @ Progressive Sweet Spot

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