Training for IMBA Epic Ride

I’m just finishing up the Beginner Template (I’ve been training more than a few months, but I had a long-ish training layoff), and I’m planning on doing a ~ 25 mi MTB ride in August or September (Mohican Mountain Bike Trail in Ohio). I already modify the GPP Cardio for my preference: 45 min - 60 min LISS 1x wk (depending on time, motivation, etc.), HITT 1x week (20 work, 1:40 rest x 10 @ RPE 9/10), and moderate intensity intervals (3:00 work, 1:00 rest x 6 @ RPE 7-8, usually closer to @8 than @ 7).

I’m also working on training around a recurring hip issue, following the advice from the Hip Series and other BBM articles.

My plan is to basically follow the low ISF 3-day or medioum ISF 3-day template (modifying the squat based on tolerance, and then slowly working up to the intensities and volumes in the template), but I plan on switching my LISS road biking to MTB and somewhat slowly working up to an hour and a half to two hours. The trail takes most people around 3 1/2 hours. I’ll probably take a 5-10 min break and a few picture-taking breaks during the ride. I’m not planning on competing, and I don’t care too much about how long it takes me to complete the trail.

Does this seem like it would be adequate?

ZT,

I think the plan looks pretty good. A few thoughts:

  1. I would probably drop the HIIT and interval work work in favor of more LISS. I’d be looking at working up to ~180 min/wk of conditioning where you’re HR is between 130-140
  2. I would prefer this to be on a bike, but the hip issue concerns me. I’d plan on doing more cross training now, transitioning to more and more cycling
  3. You may not need any specific training to just go out and ride this thing, though I agree training with a plan is cool :slight_smile: -Jordan
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Awesome, Thanks!! The hip is what it is… Biking doesn’t seem to bother it much. My joints are weird. I’m getting a workup for RA later this year, but, f*** it… what am I going to do, not train or shred?
m

As someone who regularly falls off a motorcycle at various rates of speed, I concur. What are you gonna do, not send it?