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 is a Time Crunched training plan for the athlete with little time to spend training during the week. Off days are Mon and Friday. Workouts during the week, Tues-Thurs, are 60-90 minutes long and can be done indoors or outdoors. They are short and sweet, but will give you the most bang for your buck. Workouts on the weekend are longer, ranging from 2-5 hours. The rides that are 3-5 hours don't start until the last 3 months of the program..
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.
Today is an easy ride. Do not over do it! Tomorrow will be tough, and this ride will make sure you are prepared for the hard ride tomorrow. RPE for this ride should be a 3-4 out of 10(see attachment with start up for basics on RPE).
BT: Warm up with 20 minutes of easy to moderate spinning. 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). Follow the instructions in the attachment that came with your program purchase for details on what to do with this number.
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 all zones today. Push the climbs, relax and recover on the downhills. Aim to progressively get faster as the ride goes on. Finish off with 10-15 minute cool down easy in Zones 1-2 only.
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.
Ride mainly Zones 1-2. Within ride include 10-15 x 12-15 second all out sprints out of the saddle. Do these on a short, steep hill. Take 5 minutes rest between each effort. Rest of time ride in Zones 1-2 only.
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very eas recovery ride.