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

Average Weekly Training Hours 12:14
Training Load By Week
Average Weekly Training Hours 12:14
Training Load By Week

This 5 month training plan will incrementally build your fitness so you are at your peak fitness for a 100 Mile Mountain Bike race at the end of the program. 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 100 mile mountain bike race. This training plan has two phases to it: Phase 1: Weeks 1-8 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: Weeks 9-Race Day Rides get more and more specific to what you will encounter at your 100 mile race. You will be given race specific long rides every Saturday that work on combination of fitness, pacing, and nutrition strategy for your race day. The plan focuses on the athlete looking to start training specifically for a 100 mile race. You can add races throughout the plan as needed.

Sample Day 2
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 3
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 4
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 5
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 6
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 7
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 9
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.

Drew Edsall
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Coachdrewedsall.com Llc / Mtbfitness.com

My name is Drew Edsall, I am a mountain bike coach and former professional mountain biker. I have had the pleasure of coaching many of the top riders in the World in all age categories including a Pan Am Games Gold Medal Champion in 2016, U23 Silver Medalist both in 2016 and 2017, and multiple National / State Champions / Collegiate Champions. My specialty is mountain bike coaching. You can find more information at either one of my websites: coachdrewedsall.com or mtbfitness.com