Austin Rattler 100k MTB Race 12 Week Plan

Average Weekly Training Hours 10:50
Training Load By Week
Average Weekly Training Hours 10:50
Training Load By Week

This plan is designed, specifically, for success at the Austin Rattler 100k Marathon MTB Race. The plan progresses from building aerobic foundation, increasing intensity and load, culminating with a final taper to race day. This plan works best for the intermediate rider with 10-13 hours per week to dedicate towards training. Training is designed with the working man and/or woman in mind, with rides of 90min or less Monday-Friday, and longer on the weekends. A power meter will make this plan the most beneficial, but both heart rate and power meter zones are outlined. In week two, the athlete will do a field test to establish power and/or heart rate zones.

Sample Day 1
0:20:00
Foundation Work and Foam Rolling

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.

Follow the link to the video:
http://youtu.be/4BOTvaRaDjI

Do some foam rolling and stretching after the foundation routine.

Sample Day 2
1:00:00
Zone 2

Steady zone 2 effort, working on establishing that aerobic base!

Don't be lazy today and focus on smooth power production, using core to stabilize yourself on the bike.

Zone 2 = RPE of 2-3.5

I will put in RPE (rate of perceived effort, on a scale of 1 to 10) for the first week, until the field test. Then your zones should be established!

Sample Day 3
1:15:00
Stomps (6x20sec)

Progressive warmup, starting easy and building into z2 before the efforts.


For efforts today do 6x20 sec stomps w/ ~2min rest between each stomp.

The stomps should be performed in the saddle the whole time. Start in a big gear from a low speed and then accelerate as hard as you can. It should take you awhile to get on top of the gear. Focus on using your core to keep your upper body smooth and transfer all the power into the pedals.

Fill out the rest of the time in zone 2, 60-90min total ride time.

Sample Day 4
1:00:00
Zone 2

Steady zone 2 effort, working on establishing that aerobic base!

Don't be lazy today and focus on smooth power production, using core to stabilize yourself on the bike.

Zone 2 = RPE of 2-3.5

5x30 sec one leg pedaling drills

Sample Day 5
0:30:00
Core workout

2x10-15 pushups


1min straight plank, 30sec side plank each side


50-100 bicycle kicks


1x20-25 situps/crunches


1x30sec, laying flat on back hold legs straight 6inches off the ground


1x15 leg lifts, on back legs straight raised up and down


1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot


1x60sec wall sit

Sample Day 6
2:00:00
Tempo (3x10)

Progressive warmup, start light and build into zone 2 before the efforts.

3x10min tempo efforts at zone 3 HR and/or power.

Space these to fit the terrain with a minimum of 6min recovery between.

If the terrain allows, do 2 of these on a road or fire road so the effort is steady, and do 1 on trail so the effort is a bit more variable.

Sample Day 7
2:30:00
2.5h: Trail Endurance

The goal of today's ride is to log some steady endurance miles on the trails. Focus on keeping steady pressure on the pedals where possible, and riding smoothly through technical sections.

Majority of the day should be zone 2 pace. Ideally use HR as a guide, riding on trails power will be highly variable.

If you don't have terrain/weather available to ride trails, do the same workout on road.

Nate Wilson
|
Catalyst Coaching

My personal experience is primarily with road cycling, but I got my start as a coach with mountain bikers. At this point I've worked with a wide range of athletes from people chasing a PR in their local century, to MTB racers, to road riders racing full time in Europe as their profession.