100MTB 31 week Race Plan $300.00-Adam Fivehouse USA Cycling LII

Average Weekly Training Hours 12:04
Training Load By Week
Average Weekly Training Hours 12:04
Training Load By Week

31-week 100MTB Race Plan is based on an average 10-15 hours per week commitment with a few weeks of up to18 hours. Choose this plan if you plan to race a 100 mile mountain bike event. This plan is designed to get you the saddle time needed to race the event for a personal best.

Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.

Sample Day 1
1:00:00
70TSS
Cyclist Field test

Please follow the directions provided on the attached PDF document to perform this field test for determining an estimated lactate threshold to design training zones for heart rate. This will enable the training plan design to be effective. Please consider in the future having an Lactate Threshold test performed by Optimize Endrance Services, this will give you the true snapshot of your current fitness from which to train.

Sample Day 2
1:00:00
ST (Ta) Transition Phase Workout a 2setsx15reps week 1

Transition phase lasts 1 week and consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season or prepares the body for the start of strength training.

Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting:30sec rest)

Sample Day 3
1:00:00
45TSS
Force Reps 6x15revs

On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15 revolutions of the cranks. Do 6 of these starting a new one every 5 minutes after warming up. Heart rate is not observed during force reps, otherwise Z2-3 for the prescribed time.

Sample Day 4
1:00:00
ST (Ta) Transition Phase Workout a 2setsx15reps week 1

Transition phase lasts 1 week and consists of higher rep/lower weight lifting. Helps give the body rest from a completion of a season or prepares the body for the start of strength training.

Perform reps and sets at a 1 to 1 ratio of work to rest (ex: 30sec lifting:30sec rest)

Sample Day 4
1:00:00
40TSS
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Attempt to stay at least 5RPM above last time performing this drill. Can be done on a trainer.

Sample Day 6
1:00:00
Core/Arm/Leg maintenance program for runners and cyclists

Follow the directions provided in the attached PDF file-Core/Arm/Leg maintenance program. I suggest printing it out for future reference as it won't be attached to every workout.

It has the description of warm-up and sets/reps to complete as well as progressions to harder positions. Takes about 45-60 minutes to complete.

Sample Day 6
2:00:00
85TSS
Rolling hills seated Z1-3

Ride primarily in zones 1-3 on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings. Can be done on trainer if needed by changing gears or resistance.