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ENDURANCE mtb training plans

24-Hour Solo Mountain Bike – Personal Record Plan
24-Hour Solo Mountain Bike – Finisher Plan
12-Hour Solo Mountain Bike – Personal Record Plan
12-Hour Solo Mountain Bike – Finisher Plan
6-Hour Solo Mountain Bike – Personal Record Plan
6-Hour Solo Mountain Bike – Finisher Plan
100 Mile Mountain Bike Race – Personal Record Plan
100 Mile Mountain Bike Race – Finisher Plan
100 km Mountain Bike Race – Personal Record Plan
100 km Mountain Bike Race – Finisher Plan
50 Mile Mountain Bike Race – Personal Record Plan
50 Mile Mountain Bike Race – Finishers Plan
Winter Training Plan for Endurance Distance Mountain Bike Racers

These endurance mtb training plans are available in PDF or TrainingPeaks format. PLEASE NOTE: The PDF version is not compatible with TrainingPeaks. If you want to use TrainingPeaks please purchase the TrainingPeaks version. The first plan you purchase is either PDF or TrainingPeaks, not both. If you would like both versions you can purchase the second one with a 50% discount.

Once downloaded plans are non-refundable.

Endurance mtb training plans


24-Hour Solo Mountain Bike Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 24-Hour Solo Mountain Bike Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week endurance mtb training plan is for a 24-hour solo endurance racer who has completed one or more 24-hour solos and is now ready to pick up the speed, ride faster and further in the 24-hours than before. This plan is detailed and committing, assuming performance at this 24-hour event is one of the top priorities in your life for the next 12 weeks. Your goal is to set a Personal Record distance in the 24-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.

Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a solid aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 24-hour solo race specific aspect. You are peaking for this 24-hour race.

Weekly total training hours range from 12 to 23. This includes 2-3 hours of strength training and stretching every week. The highest volume ride week is during plan week seven at 19 hours. Plan focus is on speed and fitness building and less on the logistical and tactical aspect of executing a perfect 24-hour solo race. The longest ride of the plan is nine hours during which fueling, pacing and pit stops will be practiced.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


24-Hour Solo Mountain Bike Finisher Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 24-Hour Solo Mountain Bike Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for the athlete who has signed up for their first 24 hour solo mountain bike race with the primary goal of finishing happy with a consistent ride. This plan will prepare you for a strong, consistent 24-hour performance with focus on both training your body and organizing your race day logistics (pacing, fueling etc).

Prior to starting this plan you should have been riding 3-4 times per week and are comfortable riding on dirt roads and trails. This plan builds the type of go-all-day aerobic endurance needed for 24-hour solo racing with a gradual build up to the longest ride of 8 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


12-Hour Solo Mountain Bike Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 12-Hour Solo Mountain Bike Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for a 12-hour solo endurance racer who has completed one or more 12-hour solos and is now ready to pick up the speed, ride faster and further in the 12-hours than before. This plan is detailed and committing, assuming performance at this 12-hour event is one of the top priorities in your life for the next 12 weeks. You goal is to set a Personal Record distance in the 12-hour mountain bike race. The plan has big hours and hard training. It is an aggressive plan designed to push you to your limits in pursuit of a PR race.

Prior to starting this plan you should be confident riding fast on dirt roads and single track and riding in close proximity to other racers, be comfortable riding in the dark and managing your equipment and lighting systems. You should have been riding 5-6 times per week and have a solid aerobic and strength base established. Four hour rides have been a regular part of your riding routine for the past few months. This plan assumes you enter with an excellent fitness base and are spending the next 12 weeks putting a fine point on the 12-hour solo race specific aspect. You are peaking for this 12-hour race.

Weekly total training hours range from 11 to 20. This includes about 2 hours of strength training and stretching every week. The highest volume ride weeks during plan are weeks nine and ten at 18:30 hours. Plan focus is on fitness building and less on the logistical and tactical aspect of executing a perfect 12-hour solo race. The longest ride of the plan is seven hours during which fueling, pacing and pit stops will be practiced.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


12-Hour Solo Mountain Bike Finisher Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 12-Hour Solo Mountain Bike Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for the athlete who has signed up for their first 12 hour solo mountain bike race with the primary goal of finishing happy with a consistent ride. This plan will prepare you for a strong, consistent 12-hour performance with focus on both training your body and organizing your race day logistics (pacing, fueling etc).

Prior to starting this plan you should have been riding three or more times per week and are comfortable riding on dirt roads and trails. This plan builds the type of steady aerobic endurance needed for 12-hour solo racing with a gradual build up to the longest ride of 8 hours, four weeks before race day. On this plan you will be riding five times per week working on pedaling skills, climbing strength, night riding, fueling and race pacing. Long rides, including pit stop practice, are on weekends. This plan will prepare you for a strong, consistent 12-hour solo performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


6-Hour Solo Mountain Bike – Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 6-Hour Solo Mountain Bike Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This12 week plan is for the mountain athlete who is familiar with a 6-hour solo and has set a goal to go faster and place higher than before. It combines the speed required for cross country with the endurance required to keep up the pace and be fast for a 6-Hour Solo mountain bike race.

You must have competed in at least one 6-hour solo race prior to starting this plan and have been riding 4-5 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.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


6-Hour Solo Mountain Bike – Finisher Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 6-Hour Solo Mountain Bike Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo mountain bike event. 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.

Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road. 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.


100 Mile Mountain Bike Race – Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 100 mile Mountain Bike Race Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for the mountain bike athlete 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.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


100 Mile Mountain Bike Race – Finisher Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 100 Mile Mountain Bike Race Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week training plan is designed for the mountain biker ready to complete a 100 mile mountain bike race. Prior to starting this plan you should have been riding 3-5 times per week and be comfortable riding for 2 hours.

The keystone of this plan is the long endurance ride on the weekend. This ride starts at four hours in week one and gradually builds up in week nine to eight hours. Every long ride in the schedule has tasks to complete to progressively test and perfect your pacing and fueling plan. Calorie, electrolyte and hydration guidelines are included as are the other tactical elements required to successfully complete an off-road century.

Race day is on Sunday in week 12. The race day plan includes warm up guidelines, how to pace the race and a host of 100 miler race day tips.

The plan uses heart rate and perceived exertion to guide training intensity. Heart rate zones are set with a field test in week one and checked with a repeat test in week seven.


100 km Mountain Bike Race – Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 100 km Mountain Bike Race Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for the mountain biker who is familiar with the 100 km marathon distance and has set a goal to finish the next one in a personal record time – you want to go faster and place higher than you have before. It combines the speed required for cross country with the endurance required to keep up the pace and be fast for the 100 km marathon distance.

You must have competed in at least one 100 km marathon race prior to starting this plan and have been riding 4-5 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.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


100 km Mountain Bike Race – Finisher Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 100 km Mountain Bike Race Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is designed to prepare you to confidently and comfortably finish a 100km or marathon 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.

100 km marathon mountain bike 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 100 km 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.

This 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.


50 Mile Mountain Bike Race – Personal Record Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 50 Mile Mountain Bike Race Personal Record Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This12 week plan is for the mountain athlete who is familiar with the 50 mile distance and has set a goal to finish the next one in a personal record time – you want to go faster and place higher than you have before. It combines the speed required for cross country with the endurance required to keep up the pace and be fast for 50 miles.

You must have competed in at least one 50 mile race prior to starting this plan and have been riding 4-5 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.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


50 Mile Mountain Bike Race – Finishers Plan

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for 50 Mile Mountain Bike Race Finisher Plan $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is designed to prepare you to confidently and comfortably finish a 50 mile distance 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. 50 mile 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 50 mile distance event.

This 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.


Winter Training Plan for Endurance Distance Mountain Bikers

NOTE: Choose your endurance mtb training plans purchase either in PDF or TrainingPeaks format.

Purchase the Training Peaks format at this link: Training Peaks format for Winter Training Plan for Endurance Distance Mountain Bikers $99

OR

Purchase the PDF format using the “Add to Cart” button below.

Once downloaded plans are non-refundable.

This 12 week plan is for the endurance-distance mountain biker with goals to increase strength and speed over the winter. Endurance distance cyclists end their race season with a large aerobic and endurance base built up by the specific demands of endurance training and racing 24-hr, 12-hr, 100 milers and stage races. To build performance up to the next level, endurance distance racers should use the off-season to improve non-specific strengths such as VO2max power and leg strength.

This plan is paced by Power (watts), heart rate and perceived exertion. A heart rate monitor is recommended to follow this training plan. A power meter is an optional (and highly advantageous) extra. A power meter is not required to successfully follow this training plan. Most cycling workouts in this plan contain both power and heart rate pacing instructions.


These training plans and the forum support provided are designed for an individual user. Please do not duplicate, distribute or share any LW Coaching mountain bike training plan. Copyright 2015 LW Coaching.

ENDURANCE mtb training plans was last modified: February 19th, 2016 by Lynda

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