100 Mile Mountain Bike Race: 9-13 hr a week 5 month
Drew EdsallAll plans by this Coach
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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 5 days a week with off days on Monday and Friday. Workouts on Tues-Thurs are shorter and can be done indoors or outdoors. Workouts on the weekends are longer and are preferably done outdoors. The workouts during this training plan are 8-13 hours a week.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:45 hrs||6:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||10:45 hrs||6:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor