Outside Magazine's 24-Hour Mountain Bike Race Training Plan (for teams)
24 weeks - $24.95
Total Hours: 182
Total Hours: 182
Welcome! I'm Frank Overton of FasCat coaching and I am going to help you get in top shape to race a 24-hour mountain bike race with a team. This 24 week training program will prepare a beginner to expert level mountain biker for a four man 24-hour race.
The plan is designed for the athlete that initially has 1 hour a day to train from Tuesday to Thursday, and a little more time on the weekends. In the 2nd half of the plan 1-2 hours will be needed once a week to accompany 2 - 5 hour rides on the weekend.
This plan is not for soloist or 2-man team riders. The key to success with this plan is to stay consistent with your training and to achieve your weekly hours on the bike. If you miss a day (it happens) try to add back in the hours later on in the week to achieve your weekly hours.
Proper periodization is included along with regular rest weeks. Therefore there are rest weeks every 4 weeks to give your body time to recover and to keep you balanced with the rest of your life. The 24 week program progressively improves your fitness as you get closer to the target race date.
Ready to get in the best riding shape of your life? Let's go.
—Frank Overton, FasCat Coaching
The plan is designed for the athlete that initially has 1 hour a day to train from Tuesday to Thursday, and a little more time on the weekends. In the 2nd half of the plan 1-2 hours will be needed once a week to accompany 2 - 5 hour rides on the weekend.
This plan is not for soloist or 2-man team riders. The key to success with this plan is to stay consistent with your training and to achieve your weekly hours on the bike. If you miss a day (it happens) try to add back in the hours later on in the week to achieve your weekly hours.
Proper periodization is included along with regular rest weeks. Therefore there are rest weeks every 4 weeks to give your body time to recover and to keep you balanced with the rest of your life. The 24 week program progressively improves your fitness as you get closer to the target race date.
Ready to get in the best riding shape of your life? Let's go.
—Frank Overton, FasCat Coaching
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Welcome to Your First Day
Welcome again to my training plan to get you ready for your 24-hour mountain bike race. The key to this plan is getting in the total weekly hours on the bike. If you have to miss a day, that's OK — just make up for those lost hours over the rest of the week. Today, your first workout is, well, a rest day. Throughout this plan, Mondays will be your off day. So we start that today. Get your bike tuned up and ready, because the workouts begin tomorrow.
Welcome again to my training plan to get you ready for your 24-hour mountain bike race. The key to this plan is getting in the total weekly hours on the bike. If you have to miss a day, that's OK — just make up for those lost hours over the rest of the week. Today, your first workout is, well, a rest day. Throughout this plan, Mondays will be your off day. So we start that today. Get your bike tuned up and ready, because the workouts begin tomorrow.
Workout #2 : Bike
Zone 2: Endurance
Planned Time: 1:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Planned Time: 1:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Workout #3 : Bike
Zone 2: Endurance
Planned Time: 1:00:00
Another 1 hour ride, same pace as yesterday. Zone 2 (aka your all day pace) - which is the foundation of your aerobic engine. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power
Planned Time: 1:00:00
Another 1 hour ride, same pace as yesterday. Zone 2 (aka your all day pace) - which is the foundation of your aerobic engine. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power
Workout #4 : Bike
Zone 2: Endurance
Planned Time: 1:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Planned Time: 1:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Workout #5 : Day Off
Completely OFF
Completely OFF - Rest up and get ready for the weekend!
Completely OFF - Rest up and get ready for the weekend!
Workout #6 : Bike
Zone 2: Endurance
Planned Time: 2:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Planned Time: 2:00:00
Go for a 1 hour ride at your all day pace - the foundation of your aerobic engine. Throughout this plan, I'll refer to that as Zone 2. Your heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power -- which is the maximum power level you can sustain for 1 hour. Don't know your threshold heart rate or power? No problem. Just ride at a comfortable, conversational pace. Enjoy!
Workout #7 : Bike
Zone 2: Endurance
Planned Time: 1:00:00
Go for a 1 hour ride in Zone 2 -- your all day pace - the foundation of your aerobic engine. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power
Planned Time: 1:00:00
Go for a 1 hour ride in Zone 2 -- your all day pace - the foundation of your aerobic engine. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power
Workout #8 : Day Off
Completely OFF
Mondays are busy and you have a career, kids, a spouse and a mortgage -- Recover from the weekend and take care of life so that you can carve out some time on the bike this coming week.
Mondays are busy and you have a career, kids, a spouse and a mortgage -- Recover from the weekend and take care of life so that you can carve out some time on the bike this coming week.
Workout #9 : Bike
Zone 2: Endurance
Planned Time: 1:00:00
Go for a 1 hour ride in Zone 2 -- your comforable "all day" riding pace. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power
Planned Time: 1:00:00
Go for a 1 hour ride in Zone 2 -- your comforable "all day" riding pace. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power