Training Plans

Seasons of Rothrock Races Training Plans

 

These 8-week plans, co-authored by Mike Schultz, CSCS of Highland Training and Jeremiah Bishop of Bishop Training and a 2x US National Mountain Bike Champion (find out more about each below), are meant to be a guide for the self-coached athlete. However, no workout or program can be executed flawlessly. Therefore, use each workout as a goal for the day, whether indoors or outside.

You will need a Training Peaks account to use these programs. Accounts are free. Once you have an account, select your plan (below), and then follow the prompts to load the plan.

 

Types of Training Plans

Race plans are geared toward someone who can dedicate 3-5 days a week to riding and wants to finish strong. These plans use heart rate zones, perceived effort notes as the primary daily guide, and structured workouts guided by power.

The GRIT Race also includes a PERSONAL BEST PLAN geared toward someone who can dedicate 4-5 days a week to riding, likes to push limits with training, and is competitive. This plan has more hours and slightly more intensity, with more challenging back-to-back days than the finisher plan. In addition, this plan has notes on heart rate and power, along with structured workouts guided by power.

Looking for something different?

Check out the additional plans from Bishop Training. Jeremiah is a coach with decades of experience that brings practical expertise and race specific skill- technique discussion into his training style. You’ll find that his specialty mental skills and technical skills dovetail nicely.

Choose a Race Plan

Put in the work now, and you’ll be prepared for the race!

Good luck,
– Jeremiah and Mike

Woman doing a kettle ball workout

Whipple Dam

The Whipple Dam gravel race traverses Rothrock’s mixed surfaces, including asphalt, gravel, dirt, singletrack, and maintenance/fire roads, providing a fun and fast ride that tests your grit. This plan is designed to prepare you for multiple steep climbs and technical terrain by progressively building a training regimen that includes strength conditioning. Get motivated for a strong start to the spring.

To prepare for this 40 mile race on April 21st, optimal gravel training plan start date is around February 25th.

For an extra boost, try intermediate and advanced gravel training plans from Bishop Training.

Happy Valley Women's Cycling team member holding grit water bottle

GRIT Gravel Grinder

The Rothrock GRIT Gravel Grinder is an epic ride that encompasses the relentless rugged ridges of Rothrock State Forest. The awe-inspiring vistas, mountain laurel-flanked trails, and challenging climbs of this ride will leave you breathless in more ways than one. Given its length, it will require numerous long rides, finishing each day with hard riding, to build the endurance necessary for success. This plan has a nice ramp-up and features solid endurance focus while also addressing needed strength and speed.

To prepare for the 25, 49 or 65 mile race on June 1st, optimal gravel training plan start date is around April 6th.

For base plans or longer gravel plans, discover more training plan options from Bishop Training.

Woman mountain biking

Greenwood Furnace

Greenwood Furnace State Park offers a one-of-a-kind experience with an abundance of roots and rocks to navigate. Expect a thrilling and demanding MTB course that demands your complete attention. This race is the longest and probably most physically demanding of the series, so it’s essential to prepare for the course’s length, not to mention the time required to adapt to this challenging terrain.

To prepare for this 23-33 mile MTB race on June 22nd 23-33 mile race, optimal MTB training plan start date is around April 27th.

For more specific plans incorporating mountain bike skills and event-specific ramp-ups, check out base and Marathon MTB training plans from Bishop Training.

Woman gravel biker holding hammer waterbottle

Tussey Mountain

Tussey Mountain boasts both famous and infamous trails, including Three Bridges, Lonberger, Tussey Mountain Ridge Trail, Leniency Trail, and the Double Black John Wert Path. These trails are fun but very rocky, combined with challenging climbs, fast, enjoyable descents, and technical terrain that will challenge you if you’re not prepared.

Technical practice, strength conditioning, and physical fitness will merge to ensure a fun and safe race. This training plan serves as a great primer to get you started. Train hard and celebrate some late-season strength.

To prepare for the 20 mile race on December 8th, optimal MTB training plan start date is around October 19th.

For more specific plans incorporating mountain bike skills and event-specific ramp-ups, explore base and cross-country MTB training plans from Bishop Training.

If you experience any issues with the FREE programs, email Mike Schultz at – schultz@highlandtraining.net.

Disclaimer: Participants should understand that physical exercise may be strenuous and may cause physical injury. It is your responsibility to consult with a physician prior to engaging in any exercise program. Your participation in these activities is entirely voluntary, and you assume all risks involved. 

About Mike Schultz

Training plans are written by Mike Schultz, CSCS of Highland Training. Mike has been a full-time coach for 15 years and works with some of the nation’s best athletes. Mike has worked with more than 400 cyclists, leading many to podium finishes. Mike is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association (NSCA-CSCS), Certified personal trainer (NSCA-CPT), and USA cycling certified coach. Find more about Mike and the coaches at Highland Training and thier resources and info.

Highland Training Logo
www.highlandtraining.net

Mike Schultz
Jeremiah Bishop

About Jeremiah Bishop

Jeremiah Bishop of Bishop Training is a coach with decades of experience that brings practical expertise and race specific skill-technique discussion into his training style.  As a two time US National Mountain Bike Champion, his specialty mental and technical skills dovetail nicely.

Jeremiah’s one-on-one coaching is for elite and developmental level athletes, but you can benefit from his experience and training expertise through his catalog of plans accessible through trainingpeaks.com.

Jeremiah Bishop Training Logo
jeremiahbishop.com/coaching/training-plans/