MARATHON MOUNTAIN BIKE: 8-Week Race-Prep Phase (3)

Average Weekly Training Hours 12:41
Training Load By Week
Average Weekly Training Hours 12:41
Training Load By Week

Our 8-week MARATHON MTB Race-Prep Plan is designed for marathon racers (40-60 miles) looking to sharpen up their race day fitness leading up to their A-priority event of the year. This is PART 3 of a 4-part annual plan, however you can jump into this phase if you have spent at least 6-8 weeks building a solid aerobic strength base prior to starting this program. This 8 week program is set up as 4 two week blocks, with each block focusing on a specific energy system beginning with anaerobic power and gradually expanding through vo2 max, lactate threshold, and finally aerobic threshold. Along with the quality sessions, there are weekly endurance rides, recovery rides and strength maintenance sessions to solidify your fitness. Following this plan is our PART 4 of 4, 2-week Race (taper) phase to get you to the start line recovered, fit, and ready to race to your fullest potential (to find it, search "Cody Waite" in TP store). Included with your training plan purchase is the ability to email us with questions as you follow our plan: info@sessions6.com Good luck and have fun! DETAILS: -Ability Level: Intermediate to Advanced (adjustable by overall volume and volume of intensity) -Number of Weeks: 8 -Training Days per Week: 4-7 (written for 6-7 days, but can be consolidated to as few as 4) -Training Hours per Week: 7-15+ (depending on your preference of riding/aerobic volume) -Equipment Needed: gym equipment, HRM, power meter is preferred.

Sample Day 1
0:45:00
RECOVERY

Easy spin on the road. Super slow. 
45-75 minutes.

Sample Day 2
1:30:00
ANAEROBIC POWER/FTP

4x0:15 @ 170% FTP (0:45 rec)
4x0:30 @ 150% FTP (1:30 rec)
4x1:00 @ 130% FTP (2:00 rec)
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 1-2 hours. 
If you don't have power meter, go by feel: 1:00: near max, 2:00: very hard, 4:00: hard.

Sample Day 3
1:30:00
AEROBIC BIKE

Spirited group ride OR 4-6x10:00 (2-5:00 rec) @ 80-90% FTP (zone 3 HR). Road, MTB or trainer. 1-2 hours.

Sample Day 4
1:00:00
STRENGTH

If continuing from our 12-week Base Program, today do Maintenance: 1x20 @ 50% 1RM Endurance + 1x5 @ 85% 1RM Strength + 1x6 (explosive) @ 60% 1RM Power. 
If you are just starting strength program, start with Adaptation: 2x12-15 @ 40% 1RM.
Download attachment (upper right corner) for strength description.
Email us for complete exercises list and examples: cody@epcmultisport.com

Sample Day 5
0:45:00
RECOVERY

Easy spin on the road. Super slow. 
45-75 minutes.

Sample Day 6
2:00:00
ANAEROBIC POWER

2 Rounds of...
4x0:15 @ 170% FTP (0:45 rec)
4x0:30 @ 150% FTP (1:30 rec)
4x1:00 @ 130% FTP (2:00 rec)
(10:00+ easy between rounds)
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 2-3 hours.
If you don't have power meter, go by feel: 1:00: near max, 2:00: very hard, 4:00: hard.

Sample Day 7
5:00:00
ENDURANCE BIKE

Long ride in the mountains with as much climbing as possible. Easy to moderate effort. MTB on roads and/or trails is best.
3-5 hours.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.