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

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week

31-week 100MTB Finisher Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Choose this plan if this is your first 100 mile mountain bike event. This plan is designed to get you the saddle time needed to finish the event.

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 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
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
1:30:00
65TSS
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.

Sample Day 7
1:30:00
60TSS
Steady, moderate effort Z2

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 9
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 10
1:00:00
45TSS
Out of Saddle Climbing 15x30sec

On trainer or steady, moderate climb. Warm-up Z1-2 minimum 10min. Then, riding in Z2, shift one gear harder and climb out of the saddle for 30sec. Return to saddle and shift one gear easier for 30sec. Repeat this process 14 more times for a total of 15 out of the saddle efforts. Keep the effort steady as you transition from the saddle to standing. Focus on keeping your upper body calm and relaxed, smooth pedaling out of the saddle. Finish remaining time in Z2 with minimum 5min in Z1 at the end.