100 Mile Ultra Endurance MTB Race Fast Finisher/PR Program 8 Week
8 weeks - $59.99
Total Hours: 93
Total Hours: 93
This program is designed for a Sport/Expert Class Mountain Bike Racers preparing for the Mohican 100 MTB race. The plan is designed to compliment base training that is already in place. This program is build for an athlete looking for a fast finish or a PR at a 100 mile MTB event being the primary objective. This is a Heartrate based training program which can be completed with or without the use of a Road bike.
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
Recovery Day
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #2 : MTB
MTB starts
Planned Time: 1:20:00
BT: Warm-up well. Then, from a full stop, go all out for 1 minute. Without stopping, settle in at HR 4-5a zone for 5 minutes. Recover 10-15 minutes and repeat. This is best off road on a course which simulates the start of The Mohican MTB 100. Pavement to technical single-track!
Planned Time: 1:20:00
BT: Warm-up well. Then, from a full stop, go all out for 1 minute. Without stopping, settle in at HR 4-5a zone for 5 minutes. Recover 10-15 minutes and repeat. This is best off road on a course which simulates the start of The Mohican MTB 100. Pavement to technical single-track!
Workout #3 : MTB
MTB advanced skills
Planned Time: 1:00:00
Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.
Planned Time: 1:00:00
Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.
Workout #4 : Bike
Cruise intervals
Planned Time: 1:20:00
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position. Do this on your MTB on Road.
Planned Time: 1:20:00
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position. Do this on your MTB on Road.
Workout #5 : Bike
Recovery spin
Planned Time: 1:00:00
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Planned Time: 1:00:00
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Workout #6 : Bike
AeT Steady State
Planned Time: 3:00:00
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?
Planned Time: 3:00:00
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?
Workout #7 : Bike
Easy ride
Planned Time: 1:00:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Planned Time: 1:00:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Workout #8 : Day Off
Recovery Day
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #9 : MTB
Steep hill, 4-5x90 seconds.
Planned Time: 1:20:00
BT: Off-road. On STEEP hill do 4-5 x 90 seconds. All out effort. 5 min recoveries
Planned Time: 1:20:00
BT: Off-road. On STEEP hill do 4-5 x 90 seconds. All out effort. 5 min recoveries