6-Hour Solo Mountain Bike - Finisher Plan
12 weeks - $99.95
Total Hours: 119
Total Hours: 119
This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.
Six Hour Solo events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 6-Hour solo event.
Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.
The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.
I will be with you as you work through your training plan. Ask training plan questions that come up on my mountain bike training forum at www.LWCoaching.com.
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 6-Hour solo Finisher 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 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: 0:0
Welcome to the LW Coaching 6-Hour solo Finisher 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 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
Day #2
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 low. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays low. Use an easy gear. Single-leg 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 low. Cool Down: 10 minutes easy spinning.
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 low. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays low. Use an easy gear. Single-leg 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 low. Cool Down: 10 minutes easy spinning.
Day #3
Easy ride
Planned Time: 1:0
Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.
Planned Time: 1:0
Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.
Day #4
Stability exercises for cyclists
Planned Time: 0:30
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70
Planned Time: 0:30
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70
Day #5
Easy ride
Planned Time: 1:30
This ride is an optional extra this week. It can be split into two and done as a commute or shortened. Ride today only if you are super motivated are sure you will have enough time and energy to complete the ride tomorrow. If not miss out this ride and do not try to make it up another day. Tomorrows ride is a higher priority than this ride. Ride at an easy relaxed pace and effort level. Shift often to maintain 80-90 rpm cadence. Choose a mostly flat course with few technical challenges. Light relaxed pressure on the pedals.
Planned Time: 1:30
This ride is an optional extra this week. It can be split into two and done as a commute or shortened. Ride today only if you are super motivated are sure you will have enough time and energy to complete the ride tomorrow. If not miss out this ride and do not try to make it up another day. Tomorrows ride is a higher priority than this ride. Ride at an easy relaxed pace and effort level. Shift often to maintain 80-90 rpm cadence. Choose a mostly flat course with few technical challenges. Light relaxed pressure on the pedals.
Day #6
Power and HR performance 20 min TT test
Planned Time: 2:0
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: 2:0
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 #7
Steady, moderate effort
Planned Time: 2:30
Ride a flat to gently rolling course. Road or mtb - your choice. If off-road, choose a course with few technical obstacles and half or more of the ride time on paved or dirt roads. Tally 50% of ride time in heart rate zone 2 and 50% in heart rate zone 1. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Ride Focus Today: Begin work on your race day fueling plan today by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 300 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 16 oz of an electrolyte containing sports drink.
Planned Time: 2:30
Ride a flat to gently rolling course. Road or mtb - your choice. If off-road, choose a course with few technical obstacles and half or more of the ride time on paved or dirt roads. Tally 50% of ride time in heart rate zone 2 and 50% in heart rate zone 1. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Ride Focus Today: Begin work on your race day fueling plan today by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 300 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 16 oz of an electrolyte containing sports drink.
Day #8
Custom
Planned Time: 0:0
Today read through the Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132. Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity during each workout.
Planned Time: 0:0
Today read through the Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132. Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity during each workout.