100 Mile MTB Race - Expert

Average Weekly Training Hours 12:06
Training Load By Week
Average Weekly Training Hours 12:06
Training Load By Week

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 8 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 an off day on Monday, 5 days of riding, and 1 strength day. 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 or power meter to take full advantage of this training plan.

For more information please visit Thomas Endurance Coaching

Sample Day 2
1:00:00
Threshold Test - Power

If you're training with power perform this 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. We will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute.
5.) Then finish easy.

Sample Day 2
1:00:00
Threshold Test - HR

If you're using heart rate to train perform this test.Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Sample Day 3
0:30:00
Strength-Upper Body

Pushup: 3x10
Burpee: 3x8
Plank: 3x45 seconds 
Jump Ups: 3x8
Crunches: 3x15
Russian Twist: 3x8 each side
Inchworm Pushup: 3x8

Sample Day 4
1:00:00
30 Min. Z4

WU: 15 minutes in Z1/2
Main Set: 30 minutes in Z4
CD: Remainder in Z2

Sample Day 5
1:30:00
1:30 Z2 Ride

Perform a low intensity 1 1/2 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.

Sample Day 6
2:30:00
2 1/2 Hour Ride

Ride rolling terrain at or below Z3.

Sample Day 7
2:30:00
2 1/2 Hour Ride

Ride rolling terrain at or below Z3.

Taylor Thomas
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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.