100 Mile MTB Race 12 Week Base Plan w/strength training (Finisher)
12 weeks - $99.00
Total Hours: 114
Total Hours: 114
This is a 12 week plan Base plan to finish a 100 mile MTB race. The plan builds endurance, muscular endurance, speed and power to prepare for the 12 week 100 Mile MTB Race Build plan. Start this plan 24 weeks before your goal race. Then follow the 100 Mile Build Plan for optimal training for your goal.
The volume in this plan assumes that the athlete has some experience racing and a medium level of fitness while riding a bike.
Along with bike workouts, the plan includes strength training and core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-3.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
The volume in this plan assumes that the athlete has some experience racing and a medium level of fitness while riding a bike.
Along with bike workouts, the plan includes strength training and core workouts to build endurance, power, balance and stability.
Each week is between 7 and 13hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-3.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
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 : Bike
LTHR/FTP Field Test
Planned Time: 1:00:00
This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261
Planned Time: 1:00:00
This training plan uses training zones to indicate intensity based on heart rate or power. If followed properly, this field test will give you your LTHR or FTP values to use for zones. Uses the zones from the Zone Calculator found on the page listed below for correct workout intensity of the of the sessions in this plan. Follow LTHR or FTP test at http://mtbcoach.com/?page_id=261
Workout #2 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Workout #3 : Custom
Welcome, Week #1
Welcome to MTBCoach. I'm honored you have entrusted me in your training goal. Please let me know if you find any typos or workouts that do not make sense. You may find some helpful infomation in my training guide. You view it here: http://mtbcoach.com/index.php/mtbcoach-tips/. Enter password: mtbcoachtips Please feel free to contact me at info@mtbcoach.com to ask questions about your plans. Like my Facebook page or Follow me on Twitter. You can find links to these on my website, http://mtbcoach.com
Welcome to MTBCoach. I'm honored you have entrusted me in your training goal. Please let me know if you find any typos or workouts that do not make sense. You may find some helpful infomation in my training guide. You view it here: http://mtbcoach.com/index.php/mtbcoach-tips/. Enter password: mtbcoachtips Please feel free to contact me at info@mtbcoach.com to ask questions about your plans. Like my Facebook page or Follow me on Twitter. You can find links to these on my website, http://mtbcoach.com
Workout #4 : MTB
Easy Spin
Planned Time: 1:30:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2. If on the trainer reduce to 1hr, if outside go the full 1.5hr.
Planned Time: 1:30:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2. If on the trainer reduce to 1hr, if outside go the full 1.5hr.
Workout #5 : Strength
Anatomical Adaptation (AA) Weights 3-4 sets
Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to: http://mtbcoach.com/?page_id=219
Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to: http://mtbcoach.com/?page_id=219
Workout #6 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Workout #7 : Bike
Indoors-Isolated Leg
Planned Time: 1:00:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Planned Time: 1:00:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #8 : Strength
Anatomical Adaptation (AA) Weights 3-4 sets
Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to: http://mtbcoach.com/?page_id=219
Planned Time: 1:00:00
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to: http://mtbcoach.com/?page_id=219
Workout #9 : Strength
Core
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217
Planned Time: 0:20:00
See Core workout on my website. http://mtbcoach.com/?page_id=217