6 Hour Race Mountain Bike Time Crunched Program: 7-11 hrs a week
Author
Drew Edsall
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 1 Other, 5 Bike
Longest Workout
5:00 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced masters hr based
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Summary
This 12 week plan is designed to get you to your top fitness for a 6 hour mountain bike race at the end of the program
You will need to have 7-11 hours to train per week to do this program with a majority of the longer rides happening on the weekends.
This training program works on building our fitness and also works on your pacing and proper fueling. Improving on all these will help you cross the finish line faster then ever before. Every weekend, you will have a longer ride focusing on proper fueling mixed with great pacing. This plan will have you peaked and ready to race full speed ahead at the end of the program.
The workouts in this plan will give you precise instructions on what you need to do everyday of the week.
A heart rate monitor is required for this training plan and you will set up your heart rate training zones in the first week of training.
If you have any questions or concerns or would like to review other free training articles, please go to my website www.coachdrewedsall.com for more information
Stats
Sample Day 1
Ride easy Zones 1-2 including 3 x 30 second accelerations to a moderate-hard pace. Take 2 minutes rest between accelerations.
Sample Day 2
Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.
Sample Day 3
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.
Sample Day 5
Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.
Sample Day 6
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Sample Day 8
Warm up well with 20-30 minutes of Zone 1-2 spinning including 3-6 x 30-60 second acccelerations to race pace and above. Follow this with 4 x 3 minute all out intervals in Zone 5. Take 5 minutes rest between each effort. Finish off with a very easy spin in Zone 1 mainly.
Sample Day 9
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.