100 Mile MTB Race 12 Week Base Plan w/strength training (Personal Best)
12 weeks - $99.00
Total Hours: 132
Total Hours: 132
This is a 12 week plan Base plan for a 100 mile MTB race personal record (PR) finish. 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 experience racing 100 Mile MTB races or a strong level of fitness.
Along with bike workouts, the plan DOES includes strength training and core workouts to build endurance, power, balance and stability.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs each.
Plan is designed to start on a Monday with longer workouts on weekends.
The volume in this plan assumes that the athlete has experience racing 100 Mile MTB races or a strong level of fitness.
Along with bike workouts, the plan DOES includes strength training and core workouts to build endurance, power, balance and stability.
Each week is between 7 and 14hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 3-5.5hrs 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: 1:00:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2.
Planned Time: 1:00:00
Can be done on a trainer or Road/MTB. Spin easy zone 1-2.
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
Steady State Intervals - 20 min
Planned Time: 2:00:00
Can be done on a trainer or outdors Warm up for 10 minutes with an easy spin in zone 1 and 2. Then ride 20 minutes at a constant pace in Zone 3 or around 84-91% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8 minutes, then repeat 3 times. Total of four intervals If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.
Planned Time: 2:00:00
Can be done on a trainer or outdors Warm up for 10 minutes with an easy spin in zone 1 and 2. Then ride 20 minutes at a constant pace in Zone 3 or around 84-91% of LTHR, cadence should be between 80 and 90 RPM. Rest for 8 minutes, then repeat 3 times. Total of four intervals If riding on the trainer you can split this workout into two sessions. For example, 1 hr in the morning and 1 hr in the evening.
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