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Firecracker 50 12 Week Plan MTB

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Firecracker 50 12 Week Plan MTB

Author

Nate Wilson

All plans by this Coach

Length

13 Weeks

Plan Description

12 Week Plan to get ready for the Firecracker 50 MTB Race. Plan includes not just on the bike training but off the bike core and strength work, very important to keep you from breaking down in the long race.

The plan progresses from aerobic foundation, to threshold with over/under work, and then into more specific race intensity. That said, the plan will yield the best results for someone that has at least 4-6 weeks of base miles coming into it.

Field test in the second week to establish power and heart rate zones, both devices help but not a necessity!

Good luck, enjoy!

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Training Plan Sample Week

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

Foundation Work and Foam Rolling

Strength00:20:00
This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.

Follow the link to the video:
http://youtu.be/4BOTvaRaDjI

Do some foam rolling and stretching after the foundation routine.
Details
Tuesday

Zone 2

Bike01:00:00
Steady zone 2 effort, working on establishing that aerobic base!

Don't be lazy today and focus on smooth power production, using core to stabilize yourself on the bike.

Zone 2 = RPE of 2-3.5

I will put in RPE (rate of perceived effort, on a scale of 1 to 10) for the first week, until the field test. Then your zones should be established!
Details
Wednesday

Stomps (6x20sec)

Bike01:15:00
Progressive warmup, starting easy and building into z2 before the efforts.


For efforts today do 6x20 sec stomps w/ ~2min rest between each stomp.

The stomps should be performed in the saddle the whole time. Start in a big gear from a low speed and then accelerate as hard as you can. It should take you awhile to get on top of the gear. Focus on using your core to keep your upper body smooth and transfer all the power into the pedals.

Fill out the rest of the time in zone 2, 60-90min total ride time.
Details
Thursday

Zone 2

Bike01:00:00
Steady zone 2 effort, working on establishing that aerobic base!

Don't be lazy today and focus on smooth power production, using core to stabilize yourself on the bike.

Zone 2 = RPE of 2-3.5

5x30 sec one leg pedaling drills
Details
Friday

Core workout

Crosstrain00:30:00
2x10-15 pushups


1min straight plank, 30sec side plank each side


50-100 bicycle kicks


1x20-25 situps/crunches


1x30sec, laying flat on back hold legs straight 6inches off the ground


1x15 leg lifts, on back legs straight raised up and down


1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot


1x60sec wall sit
Details
Saturday

Tempo (3x10)

Bike02:00:00
Progressive warmup, start light and build into zone 2 before the efforts.

3x10min tempo efforts at zone 3 HR and/or power.

Space these to fit the terrain with a minimum of 6min recovery between.

If the terrain allows, do 2 of these on a road or fire road so the effort is steady, and do 1 on trail so the effort is a bit more variable.
Details
Sunday

2.5h: Trail Endurance

Bike02:30:00
The goal of today's ride is to log some steady endurance miles on the trails. Focus on keeping steady pressure on the pedals where possible, and riding smoothly through technical sections.

Majority of the day should be zone 2 pace. Ideally use HR as a guide, riding on trails power will be highly variable.

If you don't have terrain/weather available to ride trails, do the same workout on road.
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:12:00 05:00:00
Strength x1
00:18:00 00:20:00
X-Train x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
10:12:00 05:00:00
Strength Strength
00:18:00 00:20:00
Crosstrain X-Train
00:27:00 00:30:00

Training Load By Week


Nate Wilson

Catalyst Coaching

I love bikes, in any and all forms. For me it is as simple as that. I've built my life around cycling, and to have it be my livelihood is a privilege. At this point I've worked with a wide range of athletes from people chasing a PR in their local century, to MTB racers, to WTS triathletes and World Tour Road Racers. I love it all.

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