This 5 month training plan will incrementally build your fitness so you are at your peak fitness for the Leadville Trail 100 on August 13th, 2016. 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 Leadville 100.
This training plan has two phases to it:
Phase 1: Mid-March through April
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: June-Race Day
Rides get more and more specific to the Leadville 100. You will be given race specific long rides every Saturday that work on combination of fitness, pacing, and nutrition strategy for your race day.
Good luck at Leadville and congrats on having the opportunity to race in one of the most prestigious races in America!