30-Week LT100MTB Plan, version 3.1 LOW Volume w/ Structured Workouts & Strength Program

Written by Cody Waite, of Waite Endurance

30-Week LT100, a complete LT100 plan beginning from the lottery announcement date with my structured cycling programming & strength progression programming.

You're looking at EIGHT MONTHS of progressive training to build your complete fitness from Base through Race for the LT100 MTB. You'll begin with a 18-week progressive Base Build beginning in mid-January of both off-bike strength training and on-bike aerobic training. You'll develop strength and aerobic fitness through gradually increasing intensity through April. From May onward you'll progressively reduce intensity while increasing your endurance volume through longer rides as you approach race day. The final two weeks allow for a taper to have you feeling fresh and ready to PR in early August!

OVERVIEW:

ALL NEW, we've improved our testing protocol on the bike to include both an aerobic and anaerobic power test, and a training calculator spreadsheet you can easily enter your test data into to get your most current training zones and progress identified.

Our progressive strength training program is designed specifically for endurance cyclists to be utilized throughout the base training build. This cycling specific strength program focuses on two primary lifts that contribute to power production: the Squat & the Deadlift. Surrounding the 'Main Strength Set' of each session, you incorporate a variety of our hand-chosen Warm-Up Sets, Core Sets, Push-Pull Sets, and Mobility Sets.

Together, the aerobic training on the bike and the strength training off the bike compliment each other perfectly for maximum fitness gains through the winter-season.

Following Base, you proceed with a 10-week Race Prep block that reduces intensity and extends endurance. This format leaves you the strongest and most prepared for the demands of the LT100 race course.

You'll finish with a two week taper into race day. This allows for total absorption of training, eliminates fatigue and maximizes freshness for a PEAK PERFORMANCE on race day!

We also offer a HIGH VOLUME VERSION of this plan.

LEARN MORE:

• Our Base Builder Philosophy


• Our Race Prep Philosophy


• Our MTB Race Prep Plans


• Listen to Our PODCAST


• Subscribe to Our YouTube Channel

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@teamwaite.com