Training Plan - MTB - 160km/100mile Single Stage

[jdwet1980]

Hi, i'm looking for a training plan for the above mentioned.

I can do 100 km's but don't have a clue how much more does 100 miles take from you.

 

Best Regards

johnniedw@gmail.com

 

[partydave]

There's a great century (in miles) training plan on Garmin Connect that I've done previously.

It's fairly simple though

 

Day 1 Rest

Day 2 20km

Day 3 Rest

Day 4 40km

Day 5 Rest

Day 6 Start with 40km and add 10-15km per week

Day 7 16km recovery ride

 

All rides are at an easy pace and only increasing intensity at week 3

[lechatnoir]

thinking of what a 160km race would be like... go too hard and it'll be a long day of suffering in the saddle when you pop (unless it's right at the end). go too slow, and you won't pop, but it'll be a long day in the saddle.... so one'd need to find that sweet spot - tempo if you will and train to ride at that intensity for extended periods. using partydave's plan can be a good basis for this

[ajnkzn]

Biggest thing is nutrition and pacing on the day.

 

If you can ride 80km you can ride 160km.

 

I found that out this weekend - rode 160km with 3200m climbing.

 

Had only been riding once a week in the two months leading up to the event (60 - 80km every Saturday) with 1 hour paddling / running sessions most days in the week.

 

If I'd eaten real food at the two water stops I would have been fine. Didn't eat enough or stay on top of electrolytes and it was a very, very hard last 30km.

 

Train like you normally do for any event but try to ride a long, slow 80-100km every weekend and you'll be fine if you pace yourself and eat real food during the event.

[MudLark]

Distance is less of an issue than the combination of distance and significant ascent. How much total ascent do you need to be capable of handling?

[sias]

If you can do 100km comfortably, you can do 160km. Maintain your current program and increase your mileage over weekends - maybe 100-120km per day.

[fanievb]

MTB Endurance training plan from the time crunched cyclist, assuming you have reasonable fitness going in.

as said above nutrition and hydration play a much bigger part on race day and it's something you must sort during your longer training rides.

I found the book invaluable with regards to nutrition and hydration planning so it's a worthwhile investment 

[jdwet1980]

Hydration and feeding.. I can stomach half a pig so no problems there.

 

Fitness.. Can do a half marathon and cycle a 100 km's but pushing the scale over 100 kg's. Bit of work there.

 

Assent.. 1444 m Flat but not bikini waxed. Don't know about corrugation.

 

Thanks for the replies guys.

 

 

 

[fanievb]

Hydration and feeding.. I can stomach half a pig so no problems there.

 

Fitness.. Can do a half marathon and cycle a 100 km's but pushing the scale over 100 kg's. Bit of work there.

 

Assent.. 1444 m Flat but not bikini waxed. Don't know about corrugation.

 

Thanks for the replies guys.

 

 

ek sal jou langs die pad sien.

 

Ek doen die ultra. 

 

Dis die vrystaat, jy kan amper seker wees die padoppervlak is vol sinkplate.

 

ek stuur vir jou 'n email    

[DieselnDust]

www.todaysplan.com.au

 

R230/month

[jdwet1980]

ek sal jou langs die pad sien.

 

Ek doen die ultra. 

 

Dis die vrystaat, jy kan amper seker wees die padoppervlak is vol sinkplate.

 

ek stuur vir jou 'n email    

Thanks Fanievb!

 

www.todaysplan.com.au

 

R230/month

That's what I am avoiding.

[DieselnDust]

So you want someone else who pays for training to provide you with their plan for free?

Or are you looking for free training advice? If so refer to post #2

[Karman de Lange]

Not sure how much you want indoor or not but see:  https://www.finalsurge.com/Sufferfest/Plans/Cycling  ..  (free) .(bottom of page have grand fondo rides). you might have to substitute the indoor with equivalent outdoor if you don't do the indoor thing.

 

If you can 100km , 160km is non issue, after 4-5 hours fitness goes out the door and nutrition is main issue.

 

Edit:  this might work https://www.finalsurge.com/Sufferfest/PlanDetails?plan=f0f550a4-8150-4ad4-bcb8-b95b4f57db21

[jdwet1980]

So you want someone else who pays for training to provide you with their plan for free?

Or are you looking for free training advice? If so refer to post #2

I was looking for all the advice I got here from all you fine gentlemen.

Also got a multi stage training plan from a kind hearted member here and bought a book he suggested. Seems like I don't have to do much more than what I anticipate doing.

Another subscription is just one too many for me now.

[jdwet1980]

Not sure how much you want indoor or not but see: https://www.finalsurge.com/Sufferfest/Plans/Cycling .. (free) .(bottom of page have grand fondo rides). you might have to substitute the indoor with equivalent outdoor if you don't do the indoor thing.

 

If you can 100km , 160km is non issue, after 4-5 hours fitness goes out the door and nutrition is main issue.

 

Edit: this might work https://www.finalsurge.com/Sufferfest/PlanDetails?plan=f0f550a4-8150-4ad4-bcb8-b95b4f57db21

Thanks Karman,

 

I will definitively make use of this.

[DieselnDust]

I was looking for all the advice I got here from all you fine gentlemen.

Also got a multi stage training plan from a kind hearted member here and bought a book he suggested. Seems like I don't have to do much more than what I anticipate doing.

Another subscription is just one too many for me now.

Ok understood. However is still advise a subscription due to the analytical functionality that they offer bundled into the subscription. That is just as important as a plan