100 Mile Mountain Bike Race - Personal Record Plan
12 weeks - $99.99
Total Hours: 192
Total Hours: 192
This is the plan for the mountain biker 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.
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
Welcome
Planned Time: 0:0
Welcome to the LW Coaching 100 mile Personal Record Training Plan. Please take a minute to register at the LW Coaching Forum.: http://www.lwcoaching.com/?page_id=311 Here you can get training plan and racing questions answered.
Workout #2
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 0:45
Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through.
Workout #3
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: 0:0
Welcome to the LW Coaching 100 mile Personal Record Training Plan. Please take a minute to register at the LW Coaching Forum.: http://www.lwcoaching.com/?page_id=311 Here you can get training plan and racing questions answered.
Workout #2
Core, upper, push, pull, pillar, psoas, crunches, glute
Planned Time: 0:45
Warm up with 5 minutes of easy aerobic exercise or calisthenics. Then do 10 push-ups, 10 pull-ups, 10 pillar ball twists, 10 psoas crunches to each side, 10 regular crunches, 10 oblique crunches, 10 side lifts to each side, 10 supermans, 10 glute bridges. Repeat 2-3 times through.
Workout #3
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 #2
Power and HR performance 20 min TT test
Planned Time: 2:0
Heart rate, Power and Performance Field Test. 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 power, 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. Calculate Power Training Levels To calculate your Power Training Levels select Power Zones on the Preferences page. Multiply your average power from your 20 min test by 0.93 to estimate your Threshold Power watts. Enter Threshold Power watts, hit the Calculate Zones button and then Save. 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: 2:0
Heart rate, Power and Performance Field Test. 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 power, 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. Calculate Power Training Levels To calculate your Power Training Levels select Power Zones on the Preferences page. Multiply your average power from your 20 min test by 0.93 to estimate your Threshold Power watts. Enter Threshold Power watts, hit the Calculate Zones button and then Save. 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 in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 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 1 and below. 10 minutes easy cool down with HR zone 1 and Power L1.
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: 1:10
Warm up for 10 minutes with easy spinning in HR zone 1 or Power level 1. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 1-2 and below. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 1-2 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 1 and below. 10 minutes easy cool down with HR zone 1 and Power L1.
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 #4
Hill intervals
Planned Time: 1:30
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 x 3 minutes max effort (3-minute recoveries in HR zone 1 or Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes max effort (3-minute recoveries in HR zone 1 or Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then do 1 X 1 minute maximum effort. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
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
Road Bike Hill anaerobic-endurance intervals. Up a 6-8% hill do 3 x 3 minutes max effort (3-minute recoveries in HR zone 1 or Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then up a 6-8% hill do 3 x 2 minutes max effort (3-minute recoveries in HR zone 1 or Power L1). Put full effort into each repeat, don't hold back or pace yourself. Spin for 5 minutes in HR zone 1 or Power L1. Then do 1 X 1 minute maximum effort. Record power and heart rates for post workout analysis and comparison with future workouts. Finish the ride in HR zone 1 or Power L1.
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
Hill sprints
Planned Time: 2:0
Hill sprints. Ride for 60 minutes in HR zone 1 or Power L1. Then do 5 x 30 second sprints up 5-8% hill, in and out of saddle (3 minute recoveries in HR zone 1 or Power L1). Strive to reach Power L6 on each sprint. 90+ rpm. 3 sets. 5 minutes between sets in HR zone 1 or Power L1. Finish ride spinning in heart rate zones 1-2 or power L1.
Planned Time: 2:0
Hill sprints. Ride for 60 minutes in HR zone 1 or Power L1. Then do 5 x 30 second sprints up 5-8% hill, in and out of saddle (3 minute recoveries in HR zone 1 or Power L1). Strive to reach Power L6 on each sprint. 90+ rpm. 3 sets. 5 minutes between sets in HR zone 1 or Power L1. Finish ride spinning in heart rate zones 1-2 or power L1.