This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for a 6-Hour Solo mountain bike race.
You will need a heart rate monitor to follow this plan. Each workout also contains power training guidelines for those athletes with the huge advantage of a power meter. If you have both follow the power guidelines.
This is the plan for the mountain biker who is familiar with a 6-hour solo and has set a goal to go faster and place higher than you have before.
You must have competed in at least one 6-hour solo race prior to starting this plan and have been riding 4-5 times per week recently. This is an intensive plan designed to push the envelope of your performance. You should be confident riding fast on dirt roads and single track and racing in close proximity to other riders.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.