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Need Help: 100 Mile Mountain Bike Event Training Plan?

JohnStarkJohnStark
in General Training Discussions
Hi Folks:

Just registered for a 100 mile mountain bike event here in Bend, Oregon happening in July (https://www.highcascades100.com/).  ~10,000 feet of climbing and will be hot.  It is 23 weeks out.  I figure 7 weeks of JRA training (aka time in the MTB saddle) along doing the JOS bike session on the trails and then 14 weeks of serious training starting April 2 to taper.  (Note that I am not running in OS.  Those scheduled run days are spent drilling myself into the ground in strength and conditioning sessions aka body comp work).

Anyone have a resource(s) they can suggest to build a training plan?  Hack a Bike Focus plan?

Thanks.

Starkles

P.S.  I do have friends here who have done it but everyone is ad hoc with their training.

Comments

  • Gabe PetersonGabe Peterson
    @JohnStark" I used a hybrid of Drew Edsall's Leadville MTB 100 with an ultrarunning plan for my Leadman attempt last year.  I thought his plan was solid.  It should work for any MTB 100.

    https://www.trainingpeaks.com/my-training-plans/Leadville 100

    My one piece of advice would be to pre-ride the course if you can swing it.  As you know, MTBing is way more technical than road biking.  Knowing the course is a huge advantage.

    I hadn't heard of this race.  Thanks for sharing!
  • Scott AlexanderScott Alexander
    Oh Johnny boy! What have you done?!? haha

    Although I've not done a 100mile MTB event yet, I'd def suggest on working on your core and especially on your lower back, as I just commented to Gabe in another forum string.

    You might be able to ride a century on the road without a problem, fitness-wise and musclo-skeletally, but doing it off road is an absolute beating! Those bikes are heavier and hurt to handle even more over the longer times! Not to mention the associated pain if you come off (like I do frequently).

    Best of luck my friend, I'll be following along your journey!
  • Coach PatrickCoach Patrick
    @John Stark - this is epic...I love it!!! Here are my thoughts for you....

    7/21/2018 (https://www.highcascades100.com/)

    Phase One: 2/12 to 4/8 (8 weeks)
    • Use the OutSeason Plan, Bike Focused, no need to run. Replace runs with Yoga, Strength, or Self Care.
    • If weather cooperates, you can do at least one weekend ride outside.
    • Goal here is to push up your FTP / Bike Strength and lay foundation for future training. 

    Phase Two: 4/9 to 5/27 (7 weeks)

    • Bike Focus Plan is your friend here, to continue pushing miles and strength northwards, followed by one (1) rest week. 
    • I would plan on one or two longer rides during this period just so you are mentally ready for the volume of the next phase. 
    • Goal here is to improve your endurance with a better 2.5 to 3-hour power number. 
    • Bonus goal is being smart about body composition so that you hit the final push with some momentum (not the weight generated kind). 

    Phase Three: 5/28 to 7/21 (8 weeks)

    • This section is TBD...with race prep we want to be specific, so check back in with me as this gets closer. 
    • During this time you will want to dial in all your gear and nutrition, honing in on what your actual race fueling plan will be. 
    Thougths?

    ~ Coach P


  • JohnStarkJohnStark
    @Scott Alexander - Thanks.  Doing 3x/week HIIT/Stregnth and Conditioning training sessions.  They have to peel me off the floor when I am done.  TONS of core.  Goal = To have a 6 pack like yours.  :-)

    @Gabe Peterson - Thanks, dude.  Yeppers, the event is literally in my back yard and plan on riding all the sections once the weather is better.

    @Coach Patrick - Perfect!  I have 4/2 as my start date but will push to 4/9.  Will be in Moab for Outerbike 4/4 - 4/11 and planning on an early Big MTB Week with a buddy. May bail the last week of OS to rest and transition for Moab and training phase.

    Body comp is slowly coming into line.  Never afraid to drill myself into the training floor.  But food is another story.  Dealing with it one-day-at-a-time.  

    More soon.

    ~Stark


  • Coach PatrickCoach Patrick
    edited February 21, 2018 12:50PM via Email
    John -

    Fantastic! I like your plan and I’m not worried about your ability to focus
    on training or nutrition. Both require incremental steps and changes over
    time. If you can master one, I know you can master the other!!

    ~ Coach P
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