Training Plan Between 24hrs and 50k

Here is my training plan for the time between the 24 hour race (August 26) and the 50k race (October 15). This leaves 7 weeks between (1 recovery, 4 build, 2 peak/taper).

Specific ideas here are to a) extend/build MTB duration, b) maintain and improve race skills, and c) work on ME (muscular endurance). Other skills (power, anaerobic endurance) will be covered in RS (race simulation) rides on Saturdays. Note that we still might want to add some A workouts to the Sunday ride, or weekly rides.

This schedule will change to reflect changes made during the week or at the time of workout.

Pass 1: Initial outline
Pass 2: Filled in specific workouts
Pass 3: Adjusted 4 week block to 3 plus rest, then 1/2, then Peak.
Pass 4: Adjusted all details of workouts to come

Week 1 (recovery)

* 8/28 (mon): trainer, recovery
* 8/31 (thu): road, partial M1 ride
* 9/02 (sat): trainer (45)
* 9/03 (sun): road, M3 then E2, Clairmont Rd then Swamp(172)
* 9/04 (mon): road, M3 then E2, Clairmont then Lake (125)

Week 2 (build 1)

* 9/05 (tue): trainer, recovery ride (30)
* 9/07 (thu): road, M2, 21min in zone, 45 overall
* 9/09 (sat): Round Valley, RS, 2:40
* 9/10 (sun): road, E2, 93 min

Week 3 (build 2)

* 9/12 (tue): M2, 31m in zone, 49 overall
* 9/13 (wed): M2, 28min in zone, 48 overall
* 9/16 (sat): RV, RS, 2:50
* 9/17 (sun): road, E2, 120 min

Week 4 (build 3)

* 9/19 (tue): M2, 2x20
* 9/20 (wed): M2, 2x20
* 9/23 (sat): CR, RS, 2:00
* 9/24 (sun): road, L2, 57m

Week 5 (rest)

* 9/26 (tue): L2, 31m
* 9/28 (thu): L2, 60m
* 9/30 (sat): L2, 60m
* 10/01 (sun): CR, RS, 120-180m

Week 6 (build 1 - 50%)

* 10/03 (tue): M2, 2x10
* 10/05 (wed): M2, 2x10
* 10/07 (sat): CR, RS, 2:00
* 10/08 (sun): road, L3, 60m

Week 7 (taper/peak)

* 10/10 (tue): L2 ride, some intensity (45 min)
* 10/12 (thu): L2 ride, some intensity (45 min)
* 10/14 (sat): L2 ride, some intensity (60 min)
* 10/15 (sun): race, go home and drink beer