This 12 week plan is designed to prepare you to confidently and comfortably finish a 100km or marathon mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
100 km marathon mountain bike events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 100 km event.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
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.
This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for the 100 km marathon distance.
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 the 100 km marathon distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 100 km marathon 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.
This training plan is designed for the mountain biker ready to step up from short distance riding to confidently complete a 100 mile mountain bike race. Prior to starting this plan you should have been riding 3-5 times per week and be comfortable riding for 2 hours.
The keystone of the plan is the long endurance ride on the weekend. This ride starts at four hours in week one and gradually builds up in week nine to eight hours. Every long ride in the schedule has tasks to complete to progressively test and perfect your pacing and fueling plan. Calorie, electrolyte and hydration guidelines are included as are the other tactical elements required to successfully complete an off-road century.
Race day is on Sunday in week 12. The race day plan includes warm up guidelines, how to pace the race and a host of 100 miler race day tips.
The plan uses heart rate and perceived exertion to guide training intensity. Heart rate zones are set with a field test in week one and checked with a repeat test in week seven.
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.
This 12 week plan is for the mountain bike athlete who is familiar with the 100 mile distance and has set a goal to finish the next one in a personal record time – go faster than you have before. You must have competed in at least one 100 mile race prior to starting this plan and have been riding 5-6 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.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.
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.
You have signed up to ride a 12-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding three or more times per week and are comfortable riding on dirt roads and trails.
This plan builds the type of steady aerobic endurance needed for 12-hour solo racing with a gradual build up to the longest ride of 8 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends.
This plan will prepare you for a strong, consistent 12-hour solo performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
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.
This is the plan for a 12-hour solo endurance racer who has completed one or more 12-hour solos and is now ready to pick up the speed, ride faster and further in the 12-hours than before. This plan is detailed and committing, assuming performance at this 12-hour event is one of the top priorities in your life for the next 12 weeks. Your goal is to set a Personal Record distance in the 12-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.
Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 12-hour solo race specific aspect. You are peaking for this 12-hour race.
Weekly total training hours range from 11 to 20. This includes about 2 hours of strength training and stretching every week. The highest volume ride weeks during plan are weeks nine and ten at 18:30 hours.
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 12-hour solo race. The longest ride of the plan is seven hours during which fueling, pacing and pit stops will be practiced.
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.
You have signed up to ride a 24-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. Prior to starting this plan you should have been riding 3-4 times per week and are comfortable riding on dirt roads and trails.
This plan builds the type of go-all-day aerobic endurance needed for 24-hour solo racing with a gradual build up to the longest ride of 10 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends.
This plan will prepare you for a strong, consistent 24-hour performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).
Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.
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.
This is the plan for a 24-hour solo endurance racer who has completed one or more 24-hour solos and is now ready to pick up the speed, ride faster and further in the 24-hours than before. This plan is detailed and committing, assuming performance at this 24-hour event is one of the top priorities in your life for the next 12 weeks. Your goal is to set a Personal Record distance in the 24-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.
Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a good aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 24-hour solo race specific aspect. You are peaking for this 24-hour race.
Weekly total training hours range from 12 to 23. This includes 2-3 hours of strength training and stretching every week. The highest volume ride week is during plan week seven at 19 hours (plus 4 hours of off-the-bike strength and stretching work).
Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 24-hour solo race. The longest ride of the plan is nine hours during which fueling, pacing and pit stops will be practiced.
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.
This training plan is designed for a 3-4-day stage race consisting of three to four long hard and hilly days such as La Ruta or TR3.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 4 days in a row. You are peaking for this 4 Day Stage race.
This is a tough plan to ready you for a tough race.
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.
This 12 week plan is designed to prepare you to confidently and comfortably finish a 50 mile distance mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
50 mile events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 50 mile distance event.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
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.
This plan combines the speed required for cross country with the endurance required to keep up the pace and be fast for 50 miles.
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 the 50 mile distance and has set a goal to finish the next one in a personal record time - you want to go faster and place higher than you have before.
You must have competed in at least one 50 mile 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.
This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
Six Hour Solo events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 6-Hour solo event.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
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.
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.
Use this plan to prepare for a multi day mountain bike stage race such as Trans Rockies, Trans Alps and Cape Epic. This plan is designed to give you the strength and fitness required for a successful completion of the event.
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.
This plan is for the experienced endurance racer with goals to produce a personal best performance in a week long hilly mountain bike stage race such as Cape Epic, Trans Rockies, Trans Alps and Breck Epic. This is a demanding plan requiring a high level of dedication and motivation to achieve set goals. This is a PR plan.
Prior to starting this 12 week plan you must be in the habit of riding 4-6 times per week and be familiar with mountain bike racing. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with a good fitness base and are spending the next 12 weeks putting a fine point on your ability to race fast and hard for 6 - 7 days in a row. You are peaking for this Stage Race.
This is a 12 week training plan. The start of the stage race is planned for Saturday or Sunday in week #12 of the plan. Start this plan 12 weeks prior to your stage race start date.
This is a tough plan to ready you for a tough race.
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.
Category 1 Cross Country Mountain Bike Base Training Plan. You can follow this plan with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes.
This twelve week Base training plan is designed for Category 1 Class racers serious about taking their performance to the next level. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Prior to starting this plan you should have at least one year of racing under your belt, have been riding 4-5 times per week recently and have been doing a full body, general strength training routine. You should be confident riding fast on single-track and versed in race tactics.
The plan is designed to give you a solid base and threshold fitness over 12 weeks. After the 12 weeks you can progress to the LW Coaching Category 1 Cross Country Mountain Bike, Build, Peak and Race plan.
You will be riding six times per week with some two-a-day sessions. In addition to riding, you will be strength training, core training, doing yoga, stretch and stability sessions. Weeks 9-11 have an option to do a low priority, early season race on the weekend.
Training intensity is monitored using heart rate, power/watts (optional) and perceived exertion. A heart rate monitor is required for this plan. A power meter is an optional advantage. Your heart rate monitor must be able to calculate average heart rate.
In week 1 you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 4, 8 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
The plan begins with a skills and endurance focus. Next, strength is emphasized with low cadence hill climbs and then threshold work is introduced. At the end of the 12 weeks your aerobic endurance, strength, pedaling skills and threshold will have markedly improved. Endurance will be emphasized on weekends, with the long ride peaking at four hours. Monday is the recovery and non-ride day each week. Every fourth week on the plan is a recovery and testing week. Weekly hours on the plan range from 8:30 in recovery weeks to 17:30 in week 11.
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.
The Category 1 Build, Peak and Race Training Plan can be followed with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all bikes.
This twelve week Build, Peak and Race Training Plan is designed for Category 1 Class racers serious about taking their performance to the next level and standing on top of the podium. This is an intensive and challenging plan that assumes you have a serious commitment to racing and have podium goals. Ideally, prior to starting this plan you should have completed the LW Coaching 12 week Category 1 Base Training Plan. If not, you must have at least 8 weeks aerobic of base training done and have completed at least 4 weeks of tempo sessions.
The plan is designed to put the top end power onto your aerobic and threshold base. This is the type of training that takes you from being fit to being fast. You will be riding six times per week with some two-a-day sessions.
This plan requires a high level of commitment to daily consistency and requires you to dig deep when it counts. High intensity training involves a careful progression of VO2max hill intervals, short track practice, 30:30 VO2 max sessions, race start practice and training races. Weeks 1-3, 5-7 and 9 have an option for a “C” priority training race or workout. Week 10 is a “B” priority race week. Your performance will peak in weeks 11 and 12 for your most important “A” races of the season. These are the weeks you will see a breakthrough in your performance level. Schedule this training plan to end on the day of your highest priority race.
Weekly hours on the plan range from 9:40 in recovery weeks to 13:25.
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.
The TIME CRUNCHED Category 1 Base Training Plan can be followed with a heart rate monitor only or with both a heart rate monitor and power meter. When given the choice use power guidelines in preference to heart rate guidelines. This works for athletes with power monitoring ability on some but not all of their bikes.
Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurriculars/interests) preventing you from putting in the massive hours usually required in most training plans? This training plan maximizes the time a busy person *does* have. You know, kinda like - train smarter, not harder.
This is not the quick & easy way to suddenly be a Category 1 Expert mtn biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
Most weekday workouts have two or more options to help you work the sessions into your busy life and tips on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
When you have completed this plan you can progress on to the 12 week LW Coaching TIME CRUNCHED Cross Country Build, Peak and Race plan. http://lwcoaching.com/?page_id=303 Schedule this second plan to finish on the date of your most important race.
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.
Each workout in this LW Coaching Category 1 Cross Country TIME CRUNCHED Build, Peak and Race Training Plan has both power and heart rate training guidelines. Athletes can follow along with a heart rate monitor only or take advantage of a power meter on some or all of their rides.
Are you trying to have a real life and race your best? Do you have other time commitments (demanding jobs, school, kids, other extracurriculars/interests) preventing you from putting in the massive hours usually required in most training plans? This training plan maximizes the time a busy person *does* have. You know, kinda like - train smarter, not harder.
This is not the quick & easy way to suddenly be a Category 1 Expert mountain biker, but a time efficient training plan maximizing workout time for busy folks who want to set their own personal records - which may or may not include a podium finish.
This plan is designed to follow on after the 12 week LW Coaching Category 1 TIME CRUNCHED Cross Country Base Training Plan. This plan will take you up to a peak fitness level and push you to breakthrough performances during your race season.
Most weekday workouts have tips to help you work the sessions into your busy life and advice on whether to move the workout to another day or just miss it out. Optional extra point bonus workouts are included in the plan for you to take advantage of when you have unexpected free time and each Friday has a bike commute option to take advantage of casual Friday's. The longest ride of the week is at the weekend.
Weekly training hours average around 6-8 hours with 1-2 extra bonus workouts per week on top of that available for you if you have the time and energy.
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.
Have you moved from Category 3 Beginner up to Category 2 Sport? Want to be competitive? This Base training plan will boost you up to the Category 2 Sport level.
No training device such as a power meter or heart rate monitor is required to follow this plan. Simply follow the training intensity guidelines along the way based upon your percieved exertion.
The plan includes four rides per week and two sessions of body work per week (yoga, pilates, core training).
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.
This twelve week training plan is designed for the rider who has already raced Category 3 Beginner and now has goals to move up to the top of the Category 2 Sport field. You should have raced beginner, be confident riding fast on dirt roads and be comfortable on single-track prior to starting this plan.
The plan is designed to bring you to a performance peak at an “A” priority Category 2 Sport cross country mountain bike race in week 12. Along the way, in weeks 7, 8 and 10 you have the option of doing a fast group ride or a training race. Every week on this plan you will be riding 4 times per week. This plan incorporates pedaling skills, endurance, strength, core training, threshold training, VO2max, race skills, start practice and specific recovery days.
The weekend rides are your longer endurance days. The weekday rides are shorter insensity focused sessions.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly.
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.
Are you racing Category 2 Sport but have limited time to train? Want to know how to be competitive without padding your schedule with junk miles? This is the bare bones TIME CRUNCHED Category 2 Sport Cross Country Training Plan. All the fluff has been trimmed and only the key workouts remain.
On this 12 week plan you will work through a base and build period and peak for your top priority race in week 12. Along the way options for cross training, commuting and weekend racing are written into the plan to make the most of the time you do have.
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.
This twelve week training plan is designed for the rider competing in Category 3 Beginner cross country mountain bike events. Prior to starting this plan you should have been riding 1-2 times per week recently and be comfortable riding your bike on dirt roads.
The plan guides you through pedaling drills and mountain bike skills and progressively increases your fitness, peaking with a race in week 12. During this plan, you will be riding three times per week, with an optional extra fourth ride in weeks 4, 5, 7, 8, 10 and 11. Tuesdays focus on pedaling and mountain bike skills, Thursdays focus on endurance and hills, Saturday is a recovery or optional ride day and Sunday is the endurance and threshold day.
The weekend ride is your longest weekly ride which peaks at 1:30 in week ten. Weekly training hours range from 3:15 to a maximum of 5:10 in week ten of the plan.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
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.
Ouch! You did what many of us have done and broke your collar bone. This plan is your 6 week comeback to training outside again. Day One of the plan starts on the day you get the green light from your Doctor to ride the trainer. This is usually about 3 weeks after the break if it is mending on its own or 3 weeks after surgery if you have a plate and screws inserted.
I pulverized my collar bone in February 2007 into so many pieces my surgeon couldn't count them. I have my own titanium plate with seven screws.
This six week plan is on the trainer. After six weeks with the go-ahead from your Doctor training outside may begin again - yeah! At that point move on to another plan specific to your distance or category.
You can get a lot done and build up real fitness on the trainer if you spend the time wisely. Rules for this plan are: (1) You must have medical clearance to exercise on your trainer and (2) everything you do must be pain free. If things hurt, pause the plan or start over until your body is ready. If your collar bone is failing to heal, training will be fruitless and probably cause more harm than good. Fix your bones first, train second.
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.
I have designed this six week training plan for athletes aiming to confidently participate in their first ever mountain bike race. If you have been riding your bike once or twice a week recently and are comfortable riding on dirt roads, you have everything it takes to follow this plan and have a successful race experience.
You will be riding three times per week. Tuesdays focus on pedaling drills and skills. The first three Thursdays of the plan are devoted to hilly rides to build leg strength, and then weeks four through six are for practicing race starts. The weekend ride is your endurance day where you will build up to your longest ride of 90 minutes in week five. On Mondays and Saturdays you follow a stretching routine and Fridays are for core strength training. Weekly training hours range from 3:30 to 4:14.
Training intensity is monitored using a Perceived Exertion (PE) scale you are given. There is no need for a heart rate monitor or power meter to follow this plan correctly. Read through the Training Intensity Guidelines document to learn how to monitor your riding effort, intensity and pace using PE.
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.
Consistency – Strength – Skills – Intensity - Recovery
This plan is designed specifically for the 40+ Masters racer who is familiar with the 100 mile distance and has set a goal to finish the next one in a personal record time - go faster than you have before.
A 20 year old athlete has different natural abilities and training requirements than a 40+ year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters 100 miler Personal Record training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30 year old with naturally slow recovery.
Completing the 12 week LW Coaching Masters 40+ Cross Country Mountain Bike Base Training Plan prior to this Masters 100 miler Personal Record training is a recommended way to stack these training plans.
Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week strength maintenance program: This Masters training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters. Stay smooth, ride efficiently with no mistakes, make up time on descents in races.
Weekly intensity sessions: This 100 miler Personal Record training plan contains weekly on the bike intensity sessions to increase speed and power building towards race day with neuromuscular power, threshold and VO2 max intervals.
Race execution practice: Endurance sessions contain specific fueling practice and guidelines covering calorie intake, hydration balance and electrolyte balance. 100 miler personal record pacing guidelines and race pace practice sessions build towards race day.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan but power pacing guidelines are included with every session. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.
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.
Consistency – Strength – Skills – Intensity - Recovery
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching masters XC Base training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
Consistency: This the most important factor for a masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week periodized strength program: This masters base plan contains a 12 week periodized strength program. Aging is linked with loss of bone and muscle mass in sedentary adults over the age of 35 years but not in active athletes. Use it or lose it. Increasing muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for masters racing at cross country speeds. This season, train to be the athlete who can make up time in the technical areas.
Weekly intensity sessions: This plan contains weekly on the bike intensity sessions to increase threshold, increase testosterone release, maintain muscle mass and lower the likelihood of injury. Focus is on higher quality and less quantity. Weekly training plan hours range from 9 to 12 hours/week.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 and 12 to track performance improvements, power increases and check your heart rate zones are accurate.
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.
After completing this 12 week training plan progress to the LW Coaching Masters 40+ Cross Country Mountain Bike, Build, Peak and Race plan or the Masters 40+ 100 miler Personal Record training plan.
Consistency – Strength – Skills – Intensity - Recovery
This plan is designed specifically for the Masters athlete. A 20 year old athlete has different natural abilities and training requirements than a 40 year old athlete and will thrive on a different training plan. The most obvious change with age is a slowdown in recovery. With age there is less time and room to absorb training mistakes. A Masters athlete excels on a targeted and specific plan. This LW Coaching Masters XC Build, Peak and Race training plan works on a three week training cycle, two training weeks then one recovery week, to match fitness development and recovery cycle of the Master athlete.
Athletes “age” at different rates. This Masters 40+ plan might be appropriate for a 30 year old with natural slow recovery.
This plan is designed to progress to after completing the 12 week LW Coaching Masters 40+ Cross Country Mountain Bike Base Training Plan.
Consistency: This the most important factor for a Masters athlete. “Use it or lose it” is a big element in continued performance with age. The more frequent recovery weeks in this plan promote increased consistency by keeping the athlete below the overtraining, injury and burnout threshold.
12 week strength maintenance program: This Masters build, peak and race training plan contains a 12 week strength maintenance program to maintain muscular strength and bone density established during base training. Muscular strength increases resilience to injury, contributes to consistency and keeps you in the game as you age.
Weekly technical ride skills practice: Weekly skills practice is in this plan. Use it or lose it definitely applies to technical mountain bike ride skills for Masters racing at cross country speeds. This build, peak and race plan focuses on technical riding skills at XC race pace. Stay smooth and fast when heart rate is pegged.
Weekly intensity sessions: This build, peak and race plan contains weekly on the bike intensity sessions to build speed and power on top of base training fitness. XC race pace and XC race start practice, VO2max intervals and threshold sessions prepare the Masters athlete to peak their XC race performance in plan week #12.
This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions. In week one you will set heart rate zones, power training levels (if you have power available) and a performance benchmark with a field test. This test is repeated in weeks 6 to track performance improvements, power increases and check your heart rate zones are accurate.
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.
LW Coaching SINGLE SPEED Cross Country Mountain Bike Base Training Plan
This 12 week Base training plan is designed for the SINGLE SPEED specific cross country racer. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other useful training tools are a selection of gear ratios for your SS, a geared road or mountain bike and a power meter. A power meter can be used with this plan and is a great advantage but is not required to follow the training plan. Power training (watts) guidelines are included in specific workouts.
This training plan develops Single Speed specific base fitness. Rap 'n coast workouts, tuck n' coast speed sessions, standing tempo sessions, strength training, technical skills work and more are all part of this training plan.
When you have completed this plan, progress on to the 12 week LW Coaching SINGLE SPEED Build, Peak and Race plan to bring your top end fitness up to a race season peak. Schedule this second plan to finish on your most important race. http://lwcoaching.com/?page_id=79
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.
LW Coaching SINGLE SPEED Cross Country Mountain Bike Build, Peak and Race Training Plan
This plan designed to put the top end power onto aerobic and strength base training and bring the SINGLE SPEED specific cross country racer into peak race season form. To follow this plan you require a single speed mountain bike and a heart rate monitor. Other training tools that are useful are a selection of gears for your SS, a geared road or mountain bike and a power meter. A power meter can be used and is a great advantage but is not required. Power training guidelines are included in specific workouts.
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.
Coach Lynda Wallenfels has created a pre-built training plan for brand new riders who want to get into shape and feel confident on the bike. It is a six week plan, so you know you will not be 'biting off more than you can chew', and it starts at ground zero.
There will be no stressing about what workout you should do to gradually build your aerobic fitness and endurance. Coach Lynda has done all the planning for you! All you have to do is follow the instructions...no guesswork. She has included stretching, yoga, hiking and working on technical skills, along with the cycling workouts. It is a wonderful balance for the body and will build your confidence, while building muscle.
Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on her forum, read mountain bike specific training articles, learn new workouts and see what events her coaches and athletes have been racing.
This plan is for the cyclist who wants to achieve the double goal of losing weight and building an aerobic base. Once this plan is completed the athlete will be in a perfect position to kick off their best ever race season. Each day has a daily diet goal to check off, a specific training ride and on some days weight loss focused cross training. A little running is in the plan to boost metabolism and hot yoga or Bikram yoga is in the plan to burn off calories.
The bike training part of the plan focuses on building aerobic base with big calorie burning steady continuous type workouts. This plan does not have high intensity sessions due to the weight loss and aerobic base focus.
The goal for this plan is to lose 12lbs in 12 weeks and be ready to take on your best race season ever.
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.
This training plan is designed for racers in their off season and non-racers who are strong riders with a goal to maintain their hard earned summer bike fitness through the winter. When the snow melts and the trails clear in the Spring do you want to hop on and be right where you left off in the Fall fitnesswise? Yes? This is your plan.
This plan consists of specific 1 hour long weekday interval workouts that can be done outside or indoors on a stationary bike or trainer. The weekends are left mostly open for cross training endurance activities such as skiing or riding if the weather is amenable.
This plan is paced by heart rate or perceived exertion. A heart rate monitor is not required but can be used.
Each week Monday, Wed and Fri are one hour specific fitness focused rides. Tuesday and Thursday are strength and rehab days. Saturday and Sunday are cross training days to get outside with your skis, snowshoes or favorite winter activity. The days can be switched around to fit your schedule. For example, if Tuesday and Saturday are your Alpine ski days, simply switch Tuesday and Sunday sessions.
The plan develops fitness physiology progression in two week blocks starting with muscle development then VO2max, threshold and endurance.
Maximize your physiology with smart training.
Being bike fit in Spring = fun times on the trails.
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.
This plan is for the endurance-distance mountain biker with goals to increase strength and speed over the winter.
This plan can be followed using heart rate only or power plus heart rate. Both heart rate and power testing and training instructions are available daily.
Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength.
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.
This twelve week training plan is an intensive and challenging plan that assumes you have a serious commitment to racing and have age group podium goals at a Championship level Xterra event.
To start this plan you must have at least one season of Xterra racing under your belt and be a confident swimmer and mountain biker. You should have completed six to eight weeks of consistent aerobic swim, bike, run and core strength training prior to following this plan.
During most weeks on the plan you will be swimming, cycling, running, core training and stretching 3-4 times per week. Swimming workouts are paced by time, running by heart rate and cycling is paced either by heart rate or power out-put (watts). Weekly training hours vary from a low of 7:45 on a recovery week to a high of 15 hours in week seven of the plan.
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.
