Training Programs??

[Running Mommy]

Hi All-
Just wondering if anyone out there has a training program for mtn biking.
Running hubby has decided that he wants to solo a 24 hour race in the fall.
He needs to gain fitness and lose weight in order to have a decent race, so I need some help in coming up with a plan for him.
I have a ton of Iron distance triathlon plans, but endurance mtn biking is a different animal, so I'm kinda stuck.
I need to figure out how to structure his weeks.
He has a good base, and is an awesome climber, but he has a lot of untapped potential.
So any training plans- or examples of what you have used in the past -would be great.
Also any nutrition advice would be helpful. I think I have a fair idea in that department, but it's always better when it comes from someone else.
thanks in advance!
denise
Oh- and he is not adverse to running to help bolster his fitness.

[michelem]

Just did a quick search and came up with this in your area. Might be worth a phone call.

http://www.racelab.com/mountain%20biking.htm

[DirtDiva]

I can't offer much in the way of specific training advice, but has he done any six- and/or twelve-hour races? Definitely worth scheduling in one or two of those in preparation. Worth it for you and his friends too - his support crew will be crucial to his success!

[crazycanuck]

RM, your man is one cool dude to do a 24hr SOLO!!!! I bow down to anyone that can do a 12hr or 24hr event solo.

I wish him the best in his journey & may he achieve the goals he wants!

Wow!

[Pedal Wench]

I just finished a 24-hour solo race. For the second year in a row, I followed the 24-hour Personal Best plan from http://lwcoaching.com/ Coach Lynda is wonderful, and her plans are tough, but do-able while working fulltime, and she gets results. Both years, I won the overall female division. She'll answer questions about your training by email, and she'll help you adapt the plan to your life.

For example, I have a business trip that falls in the wrong week of my plan - she helped me rearrange the plan to work around it.

I know, without a doubt, that I couldn't have won without her training behind me.

PW

[Irulan]

oooh, another vote for Lynda Wallenfels.

http://lwcoaching.com/

I am on a second plan from her. While I don't race, I found her training very helpful. She actually WROTE a plan for me last year when I couldn't find what I needed. After almost a year and a half of very little riding, I needed to just get a base back over the winter. She then took a different plan and modified it for me.

I love the daily emails that tell me exactly what I am to do that day.

[Pedal Wench]

I guess I should add the before her plans, I was SLOW. I mean, painfully slow. Always the one my friends would wait for. My whole team is impressed with the results I got from Coach Lynda's plans. I'm not fast, but faster than I was, and certainly faster than I could have gotten just by riding.

I think the pre-built plans are very reasonable for the results you get, plus the ability to ask her advice and know you'll get a personalized response.

http://lwcoaching.com/?page_id=87

[sundial]

Both years, I won the overall female division.

Pedal Wench, you're AWESOME!

[dirtygirl1]

Very cool that your husband is going for a 24 hr solo.

I did my first one 2 years ago (hey pedal wrench, where do you race?) and became addicted.

To train for 24 hr races i work with a coach but can offer the following advice:
- Figure out your nutrition strategy. I love hammer nutrition -- and their endurance group (free email group you can join) has really helped me in this aspect. Aside from fitness and endurance this will have the biggest impact on race results.
- do longer (4 - 8 hr) race sims. This will ensure you test your endurance and your nutrition plan. Eat like you will in the race (can't stress that one enough - a huge part of these races is (for me) keeping your stomach happy). If you have races available to you for these 'race sims' - even better.
- do some longer rides on the road (endurance) but most on the trails - you need to get used to the beating that your body will take over all the logs, rocks, roots, and etc. no amount of fitness can compensate if your upper body can't handle it. I like to train on the hardest course around - the one that offers loads of hard climbs, a mix of single-track and double-track, and that beats up my body (technical skills required). This prepares me well for the harder 24hr solos. For a first-timer i'd try to pick something that simulates the race you are aiming at ... for me my A race (24solo) is worlds so I pick the hardest routes around to train on.
- not everyone does this but I like to do a bit of running up really steep stuff for cross training. in 24hr events you often get off your bike ... if you are fit and can run up the hills or have no problem with walking fast you can pass competitors.

my 0.02

[bboston88]

I just finished a 24-hour solo race. For the second year in a row, I followed the 24-hour Personal Best plan from http://lwcoaching.com/ Coach Lynda is wonderful, and her plans are tough, but do-able while working fulltime, and she gets results. Both years, I won the overall female division. She'll answer questions about your training by email, and she'll help you adapt the plan to your life.

For example, I have a business trip that falls in the wrong week of my plan - she helped me rearrange the plan to work around it.

I know, without a doubt, that I couldn't have won without her training behind me.

PW

And she rocked it too by the way!