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.

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