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24-Hour Solo Mountain Bike - Finisher Plan

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24-Hour Solo Mountain Bike - Finisher Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lynda Wallenfels

All plans by this Coach
4.67 (3)

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Our tried and tested LW Coaching 24-Hour Solo Mountain Bike - Finisher training plan has been updated with TrainingPeaks structured workouts to make the most of both indoor and outdoor riding opportunities. For outdoor training, power (watts), TSS and IF targets can be downloaded to your Garmin. For indoor training, download your plan to your favorite Smart Trainer app such as Zwift, Rouvy or Trainer Road.

You have signed up to ride a 24-hour mountain bike race solo and your primary goal is to finish happy with a consistent ride. Focus is on efficient riding and finishing. 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 10 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 24-hour performance with focus on both training the body and organizing the race day logistics (pacing, fueling etc).

Training is recommended and paced by heart rate. During the plan you will test yourself with a simple field test to estimate your lactate threshold heart rate. This LTHR is used to set the heart rate training zones used in the plan and for pacing purposes on race day.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

DAY #1 Core and Stretch

Strength00:30:00
DAY #1: Do 15 minutes of core training. Read through the Core Training doc found on your daily log page for core exercise descriptions. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips. Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/
Details
Tuesday

Power and HR Performance 20 min Field Test

Bike01:30:0085 TSSStructured Workout
DAY #2: Heart rate, Power and Performance Field Test.

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. i.e. go as fast as you can for 20 minutes without blowing up and stopping or slowing down significantly before the end of the 20 min test. Record average heart rate, average power and distance covered in the 20 minutes. Finish ride time with long easy cool down.

CALCULATING YOUR HEART RATE ZONES: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average heart rate from your 20-minute test into the Threshold Heart Rate box.

3. Choose type “Lactate Threshold” from the drop-down menu in the auto calculation box.

4. Choose method “Joe Friel for Cycling” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

CALCULATING YOUR POWER LEVELS: Use the TrainingPeaks training zones calculator found in the SETTINGS > ZONES tab as follows:

1. In TrainingPeaks open your athlete account setting page and select Zones (click on your name > settings > zones).

2. Enter the average power from your 20-minute test x 0.95 into the Threshold Power box. For example if your average 20 min power is 200w, enter 190w into the threshold power box (200w x 0.95 = 190w).

3. Choose type “Threshold Power” from the drop-down menu in the auto calculation box.

4. Choose method “Andy Coggan” in the drop-down menu in the auto calculation box.

5. Click Calculate > Apply > Save.

Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
Details

DAY #2 Foam Roller and Stretch

Other00:15:00
DAY #2: After the bike field test today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details
Wednesday

Day 3 Combo pedaling skills - 70 minutes (structured)

Bike01:10:0046 TSSStructured Workout
DAY #3:

Warm-up:
-10 minutes easy spinning in power L1

Main-set:
- Max Cadence Set: 10 X 1 minutes in power L2 as 10 seconds max cadence and 50 seconds easy spin recovery. Use your easiest gear to get cadence up and keep power in L2. HR stays zone 2 and below.

- Spin-Up Set: 8 X 2 minutes in power L2 as 1 minute high cadence, 1 minute medium cadence. Shift gears to keep power and cadence on target. HR stays zone 2 and below.

- One Leg Pedaling 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 zone 2 and below. Power will fluctuate between power L2 and L1.

Cool-down:
- 10 minutes easy cool down spin.
Details

DAY #3 Core Training

Strength00:30:00
DAY #3 After riding today 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/core-strength-for-mountain-bikers/
Details
Thursday

Hilly Ride with Long Climbs

Bike01:30:0068 TSSStructured Workout
Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1
- 1 min in power L4 or building to HRZ4 by the end of the minute
- 3 mins power L1 or HRZ1

Main Set:
- Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.

Cool-down:
End ride with 5-10 mins easy spinning in zone 1.
Details

DAY #4 Foam Roll and Stretch

Other00:15:00
DAY #4: After riding today use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details
Friday

DAY #5 Core Training

Strength00:30:00
DAY #5: Core training. 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/core-strength-for-mountain-bikers/
Details
Saturday

Steady, moderate effort

Bike04:00:00174 TSSStructured Workout
Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1

Main-Set:
Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance.

Cool-Down:
End ride with 5-10 mins easy spinning in zone 1.

Start working on your race day fueling plan by counting your carbohydrate grams, 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 400 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 24 oz of an electrolyte containing sports drink.
Details
Sunday

Steady, moderate effort

Bike02:00:0087 TSSStructured Workout
Warm Up:
- Gradually bring intensity up to power L3 or HRZ3 over the first 20 mins
- Recover for 3 mins easy spinning in power L1 or HRZ1

Main-Set:
Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance.

Cool-Down:
End ride with 5-10 mins easy spinning in zone 1.
Details

DAY #7 Foam Roll and Stretch

Other00:30:00
Use a combination of rolling on the foam roller and stretching to work out your hot spots.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
08:52:00 08:00:00
Strength x3
01:25:00 00:30:00
Other x3
01:00:00 00:30:00
Custom x2
—— ——
MTB x1
01:05:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:52:00 08:00:00
Strength Strength
01:25:00 00:30:00
Other Other
01:00:00 00:30:00
Other Custom
—— ——
Mtb MTB
01:05:00 03:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

Personal coaching, pre-built mountain bike training plans, consulting. See www.lwcoaching.com or contact lynda@lwcoaching.com

View all Training Plans by this Coach
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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