100 Mile Mountain Bike Race - Finisher Plan
12 weeks - $99.00
Total Hours: 149
Total Hours: 149
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 such as applying a massive dose of chamois cream before the start.
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.
As you work through the training plan I will answer any questions that come up for you on my mountain bike forum at www.LWcoaching.com or on the TrainingPeaks message board
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome to the LW Coaching 100 mile Finishers Training plan. Please take a minute to register at the LW Coaching Training forum at www.lwcoaching.com. Ask any training and racing questions that come up as you work through your training plan here on the forum.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 0:0
Welcome to the LW Coaching 100 mile Finishers Training plan. Please take a minute to register at the LW Coaching Training forum at www.lwcoaching.com. Ask any training and racing questions that come up as you work through your training plan here on the forum.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #2
Power and HR performance 20 min TT test
Planned Time: 1:30
Heart rate and Performance Field Test. This test is to set a performance benchmark to track throughout the season and also to set heart rate training zones. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones Average heart rate from test predicts your Lactate Threshold Heart Rate (LTHR). On the above yellow menu select Preferences and then Heart Rate Zones. Type your LTHR number into the box, select Calculation method Joe Friel for Cycling. Hit the Calculate Zones button then finish by clicking Save. Now your HR zones will appear on the weekly summary and daily log page. Prior to conducting this test review the Testing Guidelines doc found at this link: Testing guidelines for heart rate zones, power training levels and performance benchmarks: http://lwcoaching.com/?p=138
Planned Time: 1:30
Heart rate and Performance Field Test. This test is to set a performance benchmark to track throughout the season and also to set heart rate training zones. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Calculate Heart Rate Zones Average heart rate from test predicts your Lactate Threshold Heart Rate (LTHR). On the above yellow menu select Preferences and then Heart Rate Zones. Type your LTHR number into the box, select Calculation method Joe Friel for Cycling. Hit the Calculate Zones button then finish by clicking Save. Now your HR zones will appear on the weekly summary and daily log page. Prior to conducting this test review the Testing Guidelines doc found at this link: Testing guidelines for heart rate zones, power training levels and performance benchmarks: http://lwcoaching.com/?p=138
Day #3
Combo pedaling skills - 70 minutes.
Planned Time: 1:10
Warm up for 10 minutes with easy spinning. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below. ILT Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. 10 minutes easy cool down.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Read through the Core Training doc found on your daily log page for core exercise descriptions. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 1:10
Warm up for 10 minutes with easy spinning. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below. ILT Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below. 10 minutes easy cool down.
Workout #2
Core training and stretching.
Planned Time: 0:30
Do 15 minutes of core training. Read through the Core Training doc found on your daily log page for core exercise descriptions. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #4
Tempo intervals
Planned Time: 1:30
Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
Workout #2
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Planned Time: 1:30
Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
Workout #2
Foam roller and stretch
Planned Time: 0:15
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Day #5
Core training
Planned Time: 0:30
Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Planned Time: 0:30
Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers: http://lwcoaching.com/?p=210
Day #6
Hill ride-long climbs
Planned Time: 2:0
Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)
Planned Time: 2:0
Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)