LEADVILLE 100 20 WEEK TRAINING PLAN.
NOTES BEFORE STARTING:
This plan assumes before starting you have some mountain biking experience and a base
level fitness of consistently riding 5-10 hours a week. It is aimed at the intermediate
level rider who is looking for some structure and planning in their training as you
approach the Leadville 100. The overall goal of the program is for you to race to your
personal best time, and above all, enjoy the experience of setting a goal and working hard
to achieving it!
The volume of this training plan will range from 6 to 13hrs a week, with the longest
duration ride being 7hrs long. You will notice the plan is structured in 4 week cycles,
building progressively in difficulty for the first three weeks, with the fourth week always
a recovery week. Don’t underestimate rest and recovery! Remember this is where the
adaption occurs and the fitness gains are made. You will also notice the plan follows a
traditional periodization format, of base, build, peak and then race. It is important to note
that each period serves a purpose and is sequential to the last.
Most workouts are interchangeable in use of a road bike or a mountain bike. It is
preferred that the rider owns both but not essential.
Each workout is written with the use of training zones to gauge intensity. For example
Z1 is a very slow easy pace, where as Z5 is much faster. We assume that you use either a
heart rate monitor or a power meter to check how hard you are working.
To find you training zones you will need to do the following:
After an extensive warm up, perform a 20min time trial as hard as you can go on a
continuous stretch of road. During this effort record your average HR or power.
This number is as a rough estimate of your Threshold (power or heart rate)
Subtract 5% from this number and use the following chart to set up your training
TRAINING ZONES CHART
Zone Name Type % of Threshold Power Perceived Effort
Z1 Active Recovery <55 Extremely Easy
Z2 Endurance 50-75 Easy to Moderate
Z3 Tempo 75-90 Moderate to Somewhat
Z4 Threshold 90-105 Very Hard
Z5 V02 >105 Maximal