This 3 month training plan will incrementally build your fitness so you are at your peak fitness for the Leadville Trail 100 on August 12th, 2017. 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. This plan specifically moves right into Race specific work for Leadville. You will be given race specific long rides every Saturday that work on combination of fitness, pacing, and nutrition strategy for your race day. In addition to that, during the week you will be working on a combination of longer tempo and threshold work. There will also be trail workouts integrated into the program to keep you in top notch shape for riding on your mountain bike. Good luck at Leadville and congrats on having the opportunity to race in one of the most prestigious races in America!
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.
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.
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!
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!
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 Try to find long steady climbs ranging from 10-60 minutes today. Get as much climbing in as you can. Challenge yourself.
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Ride 20-30 minutes easy warmup. Follow this with 4 x 6 minute Zone 4 intervals. Within each interval switch between an easy gear(80-90 rpm) for 60 seconds to a hard gear(60-70 rom) for 30 seconds(repeat this for the entire 6 minute interval). Take 2 minutes rest between intervals. Finish off with easy spinning Zones 1-2.