Ultra-Marathon MTB, Gravel, Fondo and events over 6-hours in duration.
Our longest duration Race Prep plan for your ultra-distance events that require all-day muscular endurance and aerobic power across varied terrain. We finish the fitness build with Aerobic Threshold training that sets you up for success in your longest events.
AEROBIC THRESHOLD IS THE KEY TO
ALL-DAY EVENTS.
The longest endurance events (ie. Leadville 100, Unbound, etc.) require you to build your biggest aerobic engine possible to maximize power while minimizing glycogen usage. This Race Plan brings you all the way through the glycolytic energy systems to have you peak at the top of the oxidative Aerobic Threshold System in the weeks prior to your A-event.
SYSTEMS TRAINED:
Anaerobic Power
Training repeatable bouts of your maximum 1:00 – 4:00 power increases your anaerobic capacity and fast twitch muscle fiber recruitment. Repeatability and durability is the name of the game.
Anaerobic Threshold (32:00 Power)
We utilize 8:00 intervals at a riders 32:00 max power to train the upper end of your Aerobic Threshold (appx. 105-109% of FTP). Longer, high-power intervals develop the muscular-endurance for sustainable power.
Aerobic Threshold
These are our longest intervals of 20 to 40 minutes in duration having you riding at your Aerobic Threshold (to 80% of your HRmax). These sessions combined with your longest endurance rides have you super-fit before your 2-week taper to a peak performance!
Vo2 Max
Intervals of 2:00 – 4:00 duration at your maximum 8:00 – 16:00 power capability (appx. 112-124% FTP) targets your Vo2 Max system for superior oxygen delivery to your working muscles.
Anaerobic Threshold (64:00 Power)
We utilize up to 16:00 intervals at a riders 64:00 max power to train the lower end of your Anaerobic Threshold (appx. 98-102% of FTP). Our longest high-power intervals maximize muscular-endurance.
Your Aerobic Threshold is where you transition between predominantly fat metabolism to carbohydrate metabolism. Creating more power at this intensity level increases your ability to utilize more fat/less sugar to power you all-day event.
12-WEEKS TO A PEAK PERFORMANCE.
With 4-weeks of high-intensity training followed by 4-weeks of training your Anaerobic Threshold, you’re ready for 2 weeks of Aerobic Threshold rides and your longest endurance rides to reach peak CTL. Following that is 2-weeks of our Race Prep taper to decrease fatigue and sharpen up for a peak performance for your A-event.
This Race Prep Plan is Ideal for:
GO FROM BASE-TO-RACE
Get our full Base To Race Peak Progression in one convenient training plan!
This option combines our 4-week Base Prep plan, 14-week Base Builder plan, and this 12-week Race Prep plan for 6-12 hour events; taking you from base to race across 30 weeks of training for your peak performance.
View 30w Base To Race Plan
TRAIN WITH US NOW!
BACKED BY TRAINING PEAKS.
Download and go! Gain immediate access to our plans after purchase through Training Peaks. Join our optional Slack app Workspace for coaching support, helpful insights, community connection, and Q&A as you follow your plan. Rest assured, your purchase is fully refundable through Training Peaks.
