The Ten Day Training Plan for an Epic Mountain Bike Race
Story and photos: Randy King
The plan is to get ready for the epic Wild 100 mountain bike race in less than 2-weeks. While I was trained and in good condition in the spring, but after a month and a a half of piloting the desk much more than my bike, I’m caught in that classic weekend warrior conundrum: I want to do more than I am prepared for. I’ve called this the Weekend Warrior 101 because it is is a crash course in getting back in shape for a big event and because I plan on riding 101 miles in the next ten days.
Off to a challenging start
Day 1 - Exercise: 10 mile ride, 4 on pavement (roads and bike path) 6 off road on singletrack. Ride brought up majorly short by catastrophic frame failure on my Gary Fisher HiFi Deluxe. Sheared in three places. A less than stellar start to the training plan, yet just the type of obstacle that so often stops a weekend warrior.
Food: B – 2 scrambled eggs, 3 toast PB&J, 3 cups of tea, multivitamin; L: Roasted chicken with flat bread and cheese and mustard, glass of whole milk, 5 olives; D: Grilled chicken, green beans, 2 frosty beverages.
Day 2 – Exercise: 2 mile morning trail run on singletrack.
Food: B – cereal with blue berries and whole milk, glass O.J., multivitamin, 2 cups of coffee; L – Grilled chicken sandwhich on toast with Swiss cheese, tomato, green onion and mustard, 5 olives and a glass of whole milk; D – Fish curry (salmon), white rice, yogurt, sauteed okra, 2 frosty beverages.
Day 3 – Dusted off and reassembled Pistol Pete, my Klein frankenbike. Exercise: 4 mile morning ride on singletrack, loose rear triangle needs adjusted -ride cut short. 12 mile evening ride on singletrack, after tightening up the rear triangle. Rode until dark and into the night. No lights, many moving things unseen in the dark, but heard.
Food: B – Raisin bran with whole milk, 2 cups O.J., multivitamin; L – 6 inch Subway club, chips, 3 iced beverages; D – Fish curry (salmon), white rice, yogurt, sauteed okra, 2 frosty beverages.
Day 4 – Exercise: The Klein frankenbike is back on the trail. 7 miles of singletrack in the evening, riding in the heat after our town had hit a heat index of 114. Finishing up in the dark again – the days definitely seem shorter. Lots of deer, three other riders encountered. Soaked with sweat.
Food: B – Raisin Bran with whole milk. 1 cup O.J., multivitamin; L – Whopper value meal at BK (bad idea – felt it all day); D – Pasta with alfredo sauce, three carrots and Ranch dip, water.
Day 5 – Exercise: Rest day. Food: B – Shredded wheat cereal with whole milk, 1 cup O.J., multivitamin; L – Subway 6″ club with 20 0z Mountain Dew; D – Chicken fajitas, tortilla chips and salsa, water.
Day 6 – Exercise: Rest day – wasn’t supposed to be, but I decided to sleep in a bit. Food: B – Shredded wheat with 2% milk, 2 cups O.J. and multivitamins; L – Pasta with alfredo sauce, two carrots with Ranch dressing, water and 20 oz Mountain Dew; 20 oz Cherry Coke; D – Beef curry, rice, flat bread, yogurt, red wine.
Day 7 – Exercise: Back in the saddle. 24 miles of singletrack, 3.5 hours of riding. Sudden pinch flat on a rocky creek crossing. Encountered many deer, even though it was in broad daylight. Saw doe with twin fawns, two bucks with velvet-covered antlers. Had a close encounter with suicidal squirrel that almost ended up as trail kill. Food: B – 2 eggs scrambled with ’shrooms, tomatoes, onions. 2 toast with PB&J, 2 glasses of O.J. 2 cups of tea; L – a few ounces of mixed nuts and a 100 calorie Clif bar. D – Seafood boil, corn, water.
Day 8 – Exercise: Rest day. Reapplied LocTite to the bolts on the Klein’s Maverick dogbone. Food: B – 2 eggs scrambled, 3 toast with PB&J, O.J. 2 cups tea; L – Beef curry, rice, veggies, water. D – Pasta with veggie ‘meat’ sauce, steamed broccoli and cauliflower, water and red wine.
Day 9 – Exercise: 5 miles of singletrack in the morning, clearing the spider webs as I went. Chased down a loose dog – the hunter becomes the hunted. Chain suck on a middle-ring grinding climb about claimed my teeth. Food: B – Raisin bran with 2 percent milk, O.J., 1 cup coffee. L – Past with veggie ‘meat’ sauce, Italian sausage and water. Snacks - Banana, two candy bars and two sodas. D – Sweet corn on the cob, beef stew with veggies, pita and hummus, red wine.
T-4. Goals: cut soda for remainder of week. Get in another 20-mile day. Reality check = it’s gonna be hard to hit my 101 mile goal without burning out this week. 36 miles to go if I count my day of trail running toward the mileage. I think I can get in 20 miles either tomorrow or Wednesday.
Day 10 – Exercise: 5 miles of singletrack in the morning, clearing the spider webs off the trail as the first one through. Pistol Pete, the Klein Frankenbike, struggled on its old chain and wiggling bottom bracket. I dropped it off at the Bicycle Medic, but a real fix would take days. I almost bought a Redline Monocog 29er rigid single speed he had there, but he talked me into thinking it through. At dusk I put on another 4 miles of single track on the Klein. Food: B – Life cereal with banana, 2 percent milk and O.J., multivitamins, coffee. L – Subway 6″ club, water. Snack – 1 Cherry Coke, 3 cookies. D – Vegetarian pasta, broccoli and cauliflower.
Day 11 – Exercise: 20 miles of singletrack, rode until dark, thunderstorm approaching lit up the cloud banks that glowered and brought an earlier dusk. Had to bail out mid loop loop on the second 12 mile lap, after a few scrapes with hitting things I could not see.
Food: B – Frosted wheat with banana, 2 percent milk, O.J., multivitamins and coffee. L – Chicken Fajitas, chips and salsa and Mountain Dew. D – Beef stew, egg noodles, Gatorade.
T – 2: 94 miles toward my 101 goal. Think I’m gonna back off and take two rest days. Maybe get a little riding in if I get up to Slatyfork, WV before dark, to make sure Jack Rabbit Slim, the HiFi, is patched back in good order.
Goals for the 2010 Wild 100 – Finish, injury-free, finish in top 5, finish in the prizes.
© 2010 Big Mountain Riding