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100 Mile MTB Race - Intermediate

Author

Taylor Thomas

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 3 Bike, 1 Strength, 2 MTB

Longest Workout

7:00 hrs

Plan Specs

cycling mountain biking intermediate

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:14
Training Load By Week
Average Weekly Training Hours: 10:14
Average Weekly Breakdown

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.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:15:00
85.7TSS
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

0:45:00
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

1:00:00
50.5TSS
10-10-10

Sample Day 4

0:45:00
Cross Training

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

Sample Day 5

2:00:00
2 Hour Ride

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

Sample Day 6

1:30:00
1:30 Hour Ride

Ride in Zones 1/2 for 1:30.

Sample Day 8

1:10:00
67TSS
3x10 @ Progressive Sweet Spot

100 Mile MTB Race - Intermediate

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