Shenandoah 100mile Mountain 12 week Training Plan
Shenandoah 100mile Mountain 12 week Training Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is designed for you to have the best possible fitness and preparation for Shenandoah 100 MTB race. It is highly detailed and comprehensive accounting for all aspects of the event's demands. With technical single track descents and sections with moderate to long gravel climbs the Shenandoah 100 is one of the most fun 100mile races in the USA. The plan includes bike workouts, strength training workouts which can be completed with basic at-home equipment, race day nutrition tips, and course/race tips specific to Shenandoah 100. Explanations of acronyms and calculation of zones are integrated into the training plan. These long events require attention to detail of every aspect that affects performance (aerobic and anaerobic fitness, technical skills, pacing, nutrition). This 12 week plan will prepare your mind and body to push all the way to the end with efficiency and speed. You can apply this plan with relative perceived exertion, heart rate, or power by using your threshold HR or threshold power percentage to follow workouts. The workout description carries the overall goal of the workout where the workout builder tool will show you a percentage of threshold heart rate or functional threshold heart rate to aim for certain highly structured workouts.
This training package is specifically designed for the length and course features of Shenandoah 100. The rolling single track sections call for moderate Vo2 work while a strong base period will prepare your body for the moderate to long climbs as well as the day as a whole. There is attention to improving neuromuscular skills on easy days and strength training days to enhance your handling skills and prevent injury. This plan takes into account that you likely have time constraints during the week and need a focused plan with high quality training sessions with more volume on the weekends and shorter interval work on the weekdays.
Please feel free to email me with any questions. Visit source-e.net for more information on me as a coach.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x4
|
07:32:00 | 08:00:00 |
Strength
x1
|
00:44:00 | 01:00:00 |
Day Off
x1
|
—— | —— |
MTB
x1
|
02:05:00 | 03:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
07:32:00 | 08:00:00 | |
|
00:44:00 | 01:00:00 | |
|
—— | —— | |
|
02:05:00 | 03:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
![](/training-plan-assets/images/grouped_devices.png)
$106.24 USD for the first year, billed yearly.