This is a 12 week plan Base plan for a 100 mile MTB race for the age group 40+ Designed to get you the finish line of a 100 mile race. Start this plan 24 weeks before your goal race. Then follow the 100 Mile Build Plan for optimal training for your goal.
The 40+ (masters) plan has more rest included in this plan than the other plans, as well has having rest weeks every three weeks instead of every four weeks.
The plan uses both power, heart rate and rate of perceived exertion.
The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan.
The volume in this plan assumes that the athlete good level of fitness.
This plan does NOT include weight lifting workouts.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.