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Leadville 100 Mountain Bike Race: 10-15 hr a week 5 month

Author

Drew Edsall

All plans by this Coach
No Ratings

Length

20 Weeks

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Plan Description

This 5 month training plan will incrementally build your fitness so you are at your peak fitness for the Leadville Trail 100 on August 15th, 2020. This training plan can be used with power and/or heart rate training.

This training plan is 6 days a week with off days on Monday. Workouts on Tues-Friday are shorter and can be done indoors or outdoors. Workouts on the weekends are longer and are preferably done outdoors. Each week is 10-15 hours total.

You will be working on a combination of building your fitness with a variety of types of rides (long, short and intense, mountain bike specific, etc.), and will also work on your pacing and nutrition for the Leadville 100.

This training plan has two phass to it:

Phase 1: Mid-March through April
Main focus of this phase is an increase in volume to start preparing for the long race this year along with intensity during the week to build your speed up. During the week the workouts can be done indoors or outdoors, but on the weekend the rides begin to increase rapidly to start prepping you early on with Base miles for the 100 mile race

Phase 2: June-Race Day
Rides get more and more specific to the Leadville 100. You will be given race specific long rides every Saturday that work on combination of fitness, pacing, and nutrition strategy for your race day.

Good luck at Leadville and congrats on having the opportunity to race in one of the most prestigious races in America!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:07 hrs 6:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
12:07 hrs 6:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Drew Edsall Mtbfitness.com

Mtbfitness

Mountain Bike Coaching and Training Plans. My name is Drew Edsall, I am a mountain bike head coach with Mtbfitness.com and also a former professional mountain biker. At Mtbfitness we work with all mountain bike athletes and specialize in mountain bike one on one coaching, and mountain bike specific training plans.

Sample Day 1

1:19:59
30 second accelerations

Ride Zones 1-2 inlcuding 3-5 x 30 second accelerations to Zones 3-4. Take 2 minutes rest between each effort. These should not be extremely hard. Save your energy for the harde workouts later in the week.

Sample Day 2

1:45:00
30 minute LT bike test with HR setup

BT: 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). After you are done with the test, update your Training Zones by doing the following: -Take your avg HR for the last 20 minutes -Go to My Settings in Training Peaks -Go to Zones -HR -In the Threshold Box put your avg HR for the 20 minutes -The select Joe Friel Cycling Zones(7) That should set up your zones for you.

Sample Day 3

1:19:59
Easy ride with 90% one legged drills

Ride Zones 1-2 only today. Within the ride include 20 minutes of one legged work, where one leg does 90% of the work while the other leg "loafs". While perfoming this drill, attempt to push your toes to the front of your shoe at the top of the pedal stroke, and scrape dirt off your shoes at the bottom of the pedal stroke. Attempt to eliminate all dead spots and become more efficient!

Sample Day 4

1:00:00
Zones 1-2 easy spin

Ride primarily in Zone 1-2 today, with most of the time in Zone 1. Today is a recovery day, so keep it easy! Additional recovery aids include ice baths, good quality sleep, proper nutrition, and stretching. Try to get in atleast one of these aids in addition to the ride!

Sample Day 5

2:30:00
Easy mtn bike "flowing"

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

2:00:00
Just Ride How you feel on the Trails

Hit the trails today on your mountain bike. Zones 1-4. This should be a fun pace today. If it feels hard, you are going too hard. Effort level should feel "fun": fast, but not super hard. If you aren't feeling so good today, this might be a zone 1-2 pace. If you are feeling good and the power comes easy, this could be a zones 3-4 pace.
Have fun and ride how you feel!

Sample Day 8

1:19:59
30 second accelerations

Ride Zones 1-2 inlcuding 3-5 x 30 second accelerations to Zones 3-4. Take 2 minutes rest between each effort. These should not be extremely hard. Save your energy for the harde workouts later in the week.

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