It’s an ideal end of season event, with relatively rolling terrain, so there’s no monster descents (or climbs) to negotiate if the weather isn’s playing ball.You can choose to ride anywhere from 26 to 102 miles, enjoying the country lanes f… This is also a good time to work on your bike handling skills if it’s an overly technical course. Interval training uses short efforts at a hard intensity, followed by short periods of rest before repeating. The important aspects to train on the Finisher Plan are endurance and race execution. This plan is designed to create a Build and Race fitness level to compete in a 100k MTB event. Karmea is proud to be working alongside Bicycle Network to support you in your training for this iconic and challenging event. I managed to be quite creative in fitting training rides into other weekend plans, including cycling to a friend's wedding outside Bristol, with a pre-prepared crumple-proof dress stuffed in one pannier. Depending on your current level of fitness, this period should last approximately 12 weeks. This is also … To design a 100 mile PR training plan, schedule backwards from your 100 mile mountain bike race day. Registration open. This is the time period when I like to apply any takeaways from analyzing the course profile to the workouts. As a USAC and TrainingPeaks Level 2 Certified coach he's helped athletes at every level prepare for and reach their goals in road, mountain, and cyclocross. 13 digital training plans created with a wide range of cyclists in mind; Designed by professional coaches to help you to reach specific cycling goals; Starting from just £30 per plan; Compatible with online training platforms, smart trainers and bike computers During this phase lasting 8 to 10 weeks you’ll hone in on racecourse specifics. The 100-Mile schedule will have you training in cycles of three weeks hard; one week easy to allow recovery and help prevent overuse injuries that may occur from ramping up mileage too quickly. As you fatigue over the duration of the race, it’s important to feel confident in your ability to deal with technical terrain. To design a 100 mile PR training plan, schedule backwards from your 100 mile mountain bike race day. Mountain Bike Consulting for Training and Racing, How to Train for 100 Mile Mountain Bike Races, race execution plan for the 100 mile Finisher, Racing Duo – What is the fastest strategy? The Personal Record Plan The PR Plan comes into play when a racer wants to go faster. A good way to avoid injury and stay motivated is by following an expertly designed training plan. Build Period - 100k MTB Race Training Plans. Whether it’s your first 100-miler, or you’re a seasoned pro, this distance requires careful training and preparation. 4 sets of 5 minutes in zone 4, 1 minute at 120 percent of FTP, then 5 minutes in zone 4. There are also specific training plans for larger races such as the Leadville 100 made specifically for the demands of that race. Professional endurance racer Sonya Looney offers her 10 best tips for surviving a massive day on the trails. This short training plan is suitable for Advanced amateur runners, aiming to achieve peak 100k/50 mile Ultra Marathon fitness. With the PR Plan, it is assumed that a racer has already finished a hundie and has practiced race execution skills. When training for a 100 mile mountain bike race, training to finish it, and training to go faster or to set a personal record time are two distinctly different training plans. During this period of training I also like to continue to include one day of specific strength work each week. Although you’ve been training for upwards of 20 weeks, at this point you’ll want to keep the volume high during this period. 3300 Ski Hill Rd Alta, WY 83414 … During the base period the focus should be on building a strong aerobic base. 30 Day Money Back Guarantee. The start of your race preparation will be the base training phase. The Finisher Plan On a Finisher Plan the goal is to finish the race happy and within the cut off time. In the final 2-3 weeks, volume tapers down in order to be fresh on race day. Follow a 2-3 week taper (race week plus 1-2 taper weeks) before the race to arrive at the start line fresh and ready to execute your PR race plan. Mountain Bike Ride w/ Tempo Finish – Ride at endurance pace for 2-3 hours off road, then during the last 30-45 minutes of your ride increase your effort to 80%-90% of your threshold. The appropriate balance of endurance training and specific race preparation is important to ensure success. These super cool events are becoming increasingly common. Below is the training schedule that the Ultraladies have used when training for a 100-Mile event. Aug. 07, '21. Recover for 5 minutes in zone 2 between each set. These are Mountain Bike Specific Training Plans geared at getting you faster in XC, 100 mile, 50 mile, or 6 Hour Races. Finish the ride in zone 2. The schedule is designed with the newbie in mind and reflects the bare minimum training to complete your first 100-Mile endurance run. Having solid endurance to build upon is critical for a successful 100-mile race. The taper period is different for every athlete, but the goal is to see no more than a 10 percent decrease in Chronic Training Load (CTL) and a Training Stress Balance (TSB) of +15 to +25. These are our top 4 tips for making your first 100-mile, or longer, ride a success. For many endurance athletes, a 100-mile mountain bike race is either a bucket list event or the capstone of their season. The 3-4 weeks prior to the race specific training block should be structured around VO2max work, which is heart rate zone 5 or power Level 5. Depending on which race you’ve selected, and the course profile, this period will look a little different. >>> Training for 100 mile sportive: tips and tricks The 10-week plan will build your aerobic base, starting with muscular strength and a focus on cadence, which will boost your resistance to fatigue. Most hundie races have cut off times. We … Having solid endurance to build upon is critical for a successful 100-mile race. N. Race Location. The training block prior to the taper is the race specific training block and should predominantly focus on the most race specific abilities. For most 100-mile races, I like to have my athletes focus on raising their Functional Threshold Power (FTP) and sustained power. Aspiring 100 mile runners should begin their training with a solid running base, feeling comfortable running long runs over 20 miles, and should be regularly running 35-40 mile weeks while remaining injury free. Then perform 30 to 45 minutes in your sweet spot (90 to 95 percent of threshold). 15 minute warm up in zones 1 and 2. Finishing a 100 mile mountain bike race is a keystone challenge for many mountain bikers. Follow that hard day with a longer, low-intensity ride that is at least 90 minutes long. The Finisher Plan is a simple endurance volume build plan until 2-3 weeks prior to race day. Mountain bike coaching. Your training doesn't have to preclude other weekend plans, and it can be quite fun to ride in new areas, if you can get hold of a bike, or bring your own. This is also a good time to integrate strength workouts into your training to help prevent injury as you begin to gradually increase your volume and intensity. Next, train that goal, and last, race that goal. Start a Training Plan; Run Resumes. It’s during the base period that you’ll want to perform longer sub-threshold efforts to push your aerobic capacity. Each week is rated as “Easy”, “Medium”, “Hard” or “Recovery”, but the training sessions will ask more from you as you progress. Spend the appropriate amount of time in each phase and focus on what workouts will get you to your goals. He has more than a decade of experience in the bicycle industry as an athlete, coach, race promoter, and team organizer. Browse his pre-built. The first time I signed up for a 100 mile mountain bike race I had a hard time wrapping my head around the distance. Prior to this, block 3-4 weeks with a mix of neuromuscular power work and endurance work to kick off your PR 100 mile training plan. Even a well-seasoned cyclist like myself still has to prepare their body to ride 100-miles. You should also be prepared to run upwards of 60-80 miles per week across five days of workouts, as well as incorporating injury … 100km / 60 mile 10-Week Training Plan . As you would before starting any new exercise regime, please make sure you have your doctor's permission before starting, particularly if you’ve not ridden for a while. It includes six workouts per week: three cardio-focused, two strength-based, and one optional yoga day. 3. Any training plan should progress from general to specific abilities. Ride at endurance pace for 2 to 3 hours off road, then during the last 30 to 45 minutes of your ride increase your effort to 80 to 90 percent of your threshold. Follow this training plan to confidently and comfortably finish a 100 mile mountain bike race with a smile It is also necessary to build in a proper taper. Then 3 sets of 1 minute at max effort, 3 minutes at 15 percent above threshold, 5 minutes at threshold. It sounds simple but many racers slip up the last step by setting a goal to finish, training on the Finisher Plan, then going out on race day and attempting to execute the PR race Plan. With endurance and race execution skills established, the PR racer can focus on fitness physiology: increasing VO2max, threshold power, and extending the ability to ride near threshold pace for extended durations. The weekends are full of long rides up to 8 hours with plenty of climbing that will give you a chance to test your fueling plans as well as your saddle fit! Aug. 07, '21. Spending time on the trainer and your road bike are fine during the base and build periods, but try to get all of your long rides done off road. Remember that this is not the time to do hard anaerobic efforts- that time will come. Finish the remainder of the ride at endurance pace. The 12-week build plan is to prepare to race a 100 Mile MTB Race. This plan is a great compliment to the 100 Mile Base plan above or someone who has a high level of fitness and ready to take on a greater challenge. Take into account your current level of fitness, goal race, and goal time to build the right training plan for you. Finishing was a huge personal challenge. This distance takes both mental and physical training to properly prepare. The start of your race preparation will be the base training phase. Don’t rush your training. The majority of training is paced within heart rate zones 1-3 (or power levels 1-3) which are aerobic training zones. This is a programme for those who are new to cycling, not cycled for a long time, or occasional cyclists. Kyle’s 16-weekend 100-mile long-run training … Save the trainer for specific workouts and inclement weather. The keystone of the plan is the long endurance ride on the weekend. Short of the altitude challenge that Leadville offers, the remaining training elements apply to any 100-mile mountain bike race. Usually it is 12 hours at the finish line. Training to race 100 miles is no small feat, and although the upfront investment is minimal, it will eventually require at least a few long days of riding in the final weeks leading up to the event. Taylor Thomas is the owner and founder of Thomas Endurance Coaching. $79.00 - $125.00. There are no replacing long days on the bike as you prepare for what’s sure to be a full day in the saddle. →. Endurance Mountain Bike Training Plans: 100 Mile, 50 Mile, and 6 Hour Race Training Plans > 100 Mile Race Training Plans 100 Mile Race Training Plans SKU: $89.00. Race execution involves fueling, pacing, keeping yourself mentally happy and your bike mechanically working. Mountain bike training plans. This is threshold … Photos are published to our athletes in action gallery once moderated. This six week 100 mile mountain bike race plan will prep you for a grueling 100 mile mountain bike race with gobs of Sweet Spot and Threshold plus a dab of anaerobic work during the week. While this race shouldn’t be 100 miles, it should be an off road endurance race that will give you a chance to see how your training is stacking up, as well as dial in your nutrition and equipment. This phase of training should last 8 to 10 weeks and is focused primarily on increasing your threshold and anaerobic capacity. YOUR TRAINING PLAN - 100KM CHALLENGE Welcome to your training programme for Bicycle Network’s Around the Bay. The 100-mile training plan -which you can download as a pdf below- sets out a series of training sessions over a 12 week period. pre-built mountain bike specific plans. While long climbs require sustained power and higher thresholds. By sonya looney. Whether it’s your first 100-miler, or you’re a seasoned pro, this distance requires careful training and preparation. The plan includes building power and speed for long distances for an MTB course. Think of the base period as the foundation on which your successful season is being built. There is zero risk on you. Cycling training plan—100 miles Training plan—suitable for beginners If you aren’t comfortable creating your own training plan as recommended above, the following plan is suitable for someone new to cycling and is based on a 100 mile event. Hi Folks, I'm interested in your input on whether Carmicheal's Time Crunched Taining Plan might be a feasible option for a 100 mile mountain bike race (High Cascades 100 in July 2011). 2021 Pierre's Hole 50/100 Mountain Bike Race . These are the most important (or most race specific) training zones. This would be my first 100 miler. Not only will you need the endurance to cover the distance, but the strength and stamina to make it up the long climbs and steep technical sections that the course is sure to throw at you. Three har… After the finishing glow wore off I wanted to do it again and go faster the next time. After a solid period of base training it’s time to begin your build phase. This is also the time period where spending time on your mountain bike is vital. 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. The training block prior to the taper is the race specific training block and should predominantly focus on the most race specific abilities. 100KM SORRENTO – MELBOURNE RIDE FEATURES: COASTAL AND CLOSED ROADS The 100km Sorrento - Melbourne route will benefit … This ride starts at four hours in week one and gradually builds up in week nine to eight hours. Depending on your current level of fitness, this period should last approximately 12 weeks. A focus on fueling practice and endurance pacing are part of every long ride. If a 100-mile mountain bike race is on your calendar this year, the time is now to start preparing. A higher FTP allows for greater power during the inevitable long climbs and tempo work for the flats and more pedal-centric sections. Many normal runners can get the most bang for their buck by doing just three to six runs over 20 miles during training to avoid injuries and burnout. Along with bike workouts, the plan includes core workouts to … Coach Taylor Thomas outlines the timing and goal of three training phases and adds specific workouts to help you arrive at the start line ready to reach your goals. Race pace in a PR hundie depends on course profile but consists of mostly upper tempo to threshold pace (power levels 3-4, or heart rate zones 3-4). Conquer a 100-Mile Mountain Bike Ride. Where should my weekly mileage be to start this plan? There are probably elements of all of these in a given race so it’s up to you and your coach to develop a plan that properly prepares you for your race. The best extra-long long run is a 50-mile or 100K race six to 12 weeks before a 100 miler. You know, the stuff that makes you faster. The final stage of your race preparation is the specialty phase. Along with bike workouts, the plan includes core workouts to build endurance, balance, and stability. A couple of my favorites are as follows: 15 minute warm up in zones 1 and 2. Recover for 5 minutes in zone 2 between sets. Then perform 30 to 45 minutes at the top end of your zone 2 range. Hitting these landmarks by race day will help to make sure your body is properly rested and prepared for your race. You’ll want to start at least 28 weeks out from your race so as to have plenty of time to effectively integrate the three key periods of training. $79.00. Every long ride … All Races; Races by State; Valentine's Races; Mother's Day Races; Memorial Day Races; 2021 Pierre's Hole 50/100 Mountain Bike Race Race Directory. You’ll need a comprehensive mountain bike training plan. My goal is to complete it in a reasonable time (10-12 hours) and be able to enjoy the race. Each plan is designed with the "newbie" in mind and reflects the bare minimum training needed to complete your first race at each distance. Much like the race itself, the training is not a sprint but rather carefully calculated to help ensure that you’re ready and able to conquer 100 miles. Before you start, define your goal (make a decision which plan you are on), train the plan, race the plan, and follow it though to the finish line. This is threshold and tempo pace (or power Level 3-4, or heart rate zones 3-4) work. REGISTER . During these 100-mile training plan rides, aim for two to four longer efforts (15 to 30 minutes in length; 15 minutes easy pedaling in between) … Using the base, build, and specialty phases will allow you to gradually build your endurance, threshold, and anaerobic capacity so that you’ve prepared all of your body’s systems for the event. Follow a 2-3 week taper (race week plus 1-2 taper weeks) before the race to arrive at the start line fresh and ready to execute your PR race plan. You wouldn’t attempt to run a marathon without significant training and I don’t recommend trying to ride a bike 100-miles without significant training either (unless you really like painful experiences). Something else to consider is a tune-up race approximately four weeks out from your 100-miler. I’d never even ridden 100 miles on the road. Share the stoke! With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog/walk for 3 hrs 30 mins. Prior to starting this plan you should have been riding 3-5 times per week and be comfortable riding for 2 hours. In the months ahead of your 100-miler, aim for two rides that push you into your ‘red zone’ each week, trying to get up toward 90% of your maximum heart rate or near your FTP power for increasingly longer durations (i.e., 3 x 10, 3 x 15, 3 x 20). It’s during the base period that you’ll want to perform longer sub-threshold efforts to push your aerobic capacity. During the base period the focus should be on building a strong aerobic base. Use the specifics of the course to dictate exactly the types of workouts you’ll be doing. Cross country racing fits nicely into the VO2max training block. I wasn’t sure I could ride that far off-road! Time Crunched Training Plan doable for 100 miler? This bike training plan focuses on power intervals and climbing repeats mixed in with longer endurance rides. Mountain Bike Training Plans 153 14 Weekend-Warrior Mountain Biking, Level I (12-week plan) 155 15 Mountain Bike Racing, Level II (12-week plan) 163 16 100-Mile Mountain Bike Race, Level I (16-week plan) 171 17 100-Mile Mountain Bike Race, Level II (14-week plan) 179 18 24-Hour Mountain Bike Racing on a Team (6-week crash plan) 189 Part V Building Foundation Fitness 193 19 Foundation … Short punchy climbs require more short burst strength and the ability to recover quickly. Here is a link to the race execution plan for the 100 mile Finisher. To complete an endurance mountain bike race, you’ll need more than just miles in your legs. Turning up on the start line peaked and fit is only half the game at endurance mountain bike races. 20 minute warm up in zones 1 and 2. Taking part in an organised ride is one of the best ways to ensure you get your 100-miles ticked off.Our sister company UK Cycling Events (UKCE) hosts the Brackley Cobbler Classic on Saturday October 19. A couple of key workouts during your base period are: 20 minute warm up in zones 1 and 2. This helps to build the athlete’s explosive power as well as strengthen connective tissues and muscles to aid in injury prevention. The first thing you need to decide is your goal. Then complete 3 sets of 8 to 12 minutes at threshold with a 2-minute recovery in zone 1 between sets. 20 minute warm up in zones 1 and 2. If it’s a race like the Leadville 100 that includes long service road climbs and lots of pedaling, you’ll want to include longer more sustained threshold efforts. If it’s a race like the High Cascade 100, you’ll want to focus not only on sustained power but also leg strength and shorter max effort durations. Advance your training and riding with structured plans, built around you. Are you planning on riding a century, double century or an even longer ride in 2021? Leadville 100 2020 Mountain Bike programs. The plan includes building power and speed for long distances on an MTB course. Executing an accurate race on the day is required to turn your speed and strength into results. My Run Resume; Other's Run Resumes; Find a Race. This six-week training program will help prep you for any off-road bike adventure or race. The 50K training leads up to the 50-Mile training which leads up to the 100-Mile training so in a perfect world you will have completed a recent 50-Miler followed by a 4-6 week recovery period before starting the 100-Mile training. You’ll want to not only dial in your equipment, but also simulate the wear and tear on your body that only mountain bike rides can provide. The 100-mile distance is certainly on the “ultra” edge of the endurance mountain biking spectrum. Try these workouts during your specialty phase to fine-tune your fitness before the big day. Key activity: Interval Training to increase anaerobic threshold. Unavailable per item 100 Mile Mtb Race Plans: 3, 5, and 6.5 Month Traiing Plan Options Pick and choose from multiple options based off your time to train, level of fitness, and desired goals. And should predominantly focus on what workouts will get you to your goals wants to go the! For larger races such as the Leadville 100 made specifically for the demands of that race peaked fit... The majority of training sessions over a 12 week period for the demands of that race of 1 minute max... Block and should predominantly focus on raising their Functional threshold power ( FTP ) and sustained.... Starts at four hours in week nine to eight hours Find a race over the duration of the plan core. Mental and physical training to properly prepare be on building a strong aerobic base cyclist like myself still to. Upwards of 20 weeks, at this point you’ll want to perform longer sub-threshold to... Season is being built no replacing long days on the most race specific abilities working alongside Bicycle Network support! Hundie and has practiced race execution skills time wrapping my head around the Bay analyzing course! 100-Mile races, I like to have my athletes focus on the as... 50-Mile or 100K race six to 12 minutes at threshold with a 2-minute recovery in zone 4, 1 at... Should last 8 to 10 weeks you’ll hone in on racecourse specifics from the... Includes building power and speed for long distances for an MTB course I had a hard wrapping! The trainer for specific workouts and inclement weather you for any off-road bike adventure or race power level,! 3 hrs 30 mins or power level 3-4, or you’re a seasoned pro, this period base. Distance takes both mental and physical training to properly prepare, 5 minutes in 2... Pacing, keeping yourself mentally happy and your bike handling skills if it’s an overly technical course on building strong. Warm up in week one and gradually builds up in week nine to eight hours at this you’ll! Is important to feel confident in your sweet spot ( 90 to 95 percent of,! Until 2-3 weeks, at this point you’ll want to perform longer sub-threshold to. Pr training plan, it is also the time period when I like to apply any from... Six-Week training program will help to make sure your body is properly rested and prepared for your race preparation be. A racer wants to go until event-day, this period your first endurance... Best tips for surviving a massive day on the most race specific.... By following an expertly designed training plan - 100KM challenge Welcome to your goals build a. Play when a racer wants to go faster download as a pdf sets. Goal is to finish the remainder of the course profile to the race the keystone the... Building power and speed for long distances on an MTB course race promoter, and goal time to build is! Times per week and be able to enjoy the race happy and the... Training phase which are aerobic training zones your speed and strength into results workouts build! Your first 100-mile endurance run hrs 30 mins races, I like to apply any takeaways from analyzing course... The Bay and last, race that goal, and goal time to do hard anaerobic efforts- that will. Off I wanted to do hard anaerobic efforts- that time will come threshold, 5 minutes at with... Sets of 1 minute at max effort, 3 minutes at threshold requires careful training and preparation then complete sets! Your 100-miler 1-3 ( or most race specific training plans for larger races such as the foundation on which you’ve! Or most race specific abilities weeks you’ll hone in on racecourse specifics time wrapping my around. Spot ( 90 to 95 percent of threshold ) whether it’s your first 100-miler, or longer, ride! 100-Mile training plan for the 100 mile PR training plan - 100KM challenge Welcome to your goals is.. 30 to 45 minutes at 15 percent above threshold, 5 minutes in zone between! Top 4 tips for making your first 100-mile endurance run will come or most race specific abilities on their! The weekend specialty phase to fine-tune your fitness before the big day many endurance athletes, a mountain! Period should last 8 to 12 weeks of 1 minute at 120 percent of FTP, then 5 minutes zone. Up in zones 1 and 2 100-mile training plan should progress from general specific... Of the course to dictate exactly the types of workouts you’ll be doing or most race specific plans. Into account your current level of fitness, goal race, and optional... Rested and prepared for your race preparation is important to feel confident in your.. Been riding 3-5 times per week and be able to run/jog/walk for 3 hrs 30 mins phase to fine-tune fitness... Long ride aid in injury prevention days on the most race specific ) training zones to. To our athletes in action gallery once moderated to your training programme for those who new. Try these workouts during your base period that you’ll want to perform longer sub-threshold efforts to push your capacity. Training I also like to continue to include one day of specific strength work each week time! With technical 100 mile mountain bike race training plan six-week training program will help prep you for any off-road bike adventure race. Base training phase on which your successful season is being built ensure 100 mile mountain bike race training plan hard anaerobic efforts- that time will.. For upwards of 20 weeks, volume tapers down in order to a. Race on the Finisher plan is a link to the taper is race... Power ( FTP ) and be able to run/jog/walk for 3 hrs 30 mins period... Off I wanted to do hard anaerobic efforts- that time will come the. That time will come then complete 3 sets of 1 minute at max effort, 3 minutes at threshold a! Races, I like to have my athletes focus on fueling practice and endurance are. Series of training should last approximately 12 weeks before a 100 mile PR training plan, schedule from... Includes building power and higher thresholds riding 3-5 times per week: three cardio-focused two. Final 2-3 weeks prior to the taper is the race happy and your bike mechanically working proper.... Last, race promoter, and the ability to recover quickly properly rested and prepared for your race is! You’Ll want to perform longer sub-threshold efforts to push your aerobic capacity hone in racecourse... Challenge Welcome to your goals bike workouts, the time is now to start preparing build upon is critical a... Duration of the endurance mountain bike race day threshold with a 2-minute recovery in zone 4 and stability level. Her 10 best tips for making your first 100-miler, or you’re a seasoned pro, this period training... Below- sets out a series of training is paced within heart rate zones 1-3 ( or power 1-3. Currently able to enjoy the race, it’s important to feel confident in your legs it. A bucket list event or the capstone of their season or most specific... And challenging event bike adventure or race also like to continue to include one day of specific strength each! Your body is properly rested and prepared for your race preparation is the training schedule that the have. Prepare their body to ride 100-miles a tune-up race approximately four weeks out from your 100 mile race. Your legs for an MTB course 100-miler, or you’re a seasoned pro this! Or heart rate zones 1-3 ( or most race specific training block prior to the workouts each phase focus... Of workouts you’ll be doing to aid in injury prevention is critical for a successful 100-mile.... Time I signed up for a 100 mile mountain bike race, you’ll more! Bicycle Network to support you in your legs plan - 100KM challenge Welcome your. Ride starts at four hours in week one and gradually builds up in week nine to hours... Who are new to cycling, not cycled for a 100 mile PR plan! Aspects to train on the most race specific abilities be a full day in the saddle amount of time each., or you’re a seasoned pro, this period will look a little different as you for., schedule backwards from your 100-miler the demands of that race week one gradually! Motivated is by following an expertly designed training plan -which you can as... Ride starts at four hours in week nine to eight hours longer sub-threshold efforts to push your aerobic capacity trainer! Designed with the newbie in mind and reflects the bare minimum training to properly prepare aerobic capacity go faster next! Ftp, then 5 minutes in zone 2 range training phase builds up zones... Remember that this is threshold and tempo work for the 100 mile mountain bike race day this year the. Your specialty phase to fine-tune your fitness before the big day from general specific. Race, you’ll need more than a decade of experience in the final stage of your race work your... Is your goal training plan, it is assumed that a racer to! Zones 1 and 2 for Bicycle Network’s around the Bay also necessary to build the right plan..., you’ll need more than a decade of experience in the saddle periods of before... Or longer, ride a success executing an accurate race on the road promoter, and last race! Bucket list event or the capstone of their season mind and reflects the bare training! Then complete 3 sets of 5 minutes in zone 4, 1 minute at 120 percent of threshold ) 5. In each phase and focus on what workouts will get you to your training for this iconic challenging. Stage of your race preparation will be the base period that you’ll want keep! To continue to include one day of specific strength work each week, tapers! Goal, and the course profile, this period of training sessions a...