8 Weeks To Your First MTB Race – Week 2
8 Weeks To Your First MTB Race - Week 2
Welcome to week 2! If you are battling to do the rides during the week, you can head to the gym and do them on a spinning bike or indoor trainer, just adjust the intensity accordingly.
This training programme refers to training zones. To work out your particular training zones, click here.
– This MTB training programme was designed by Dr Jeroen Swart
Week 2
Recovery Phase
Monday: REST
Tuesday: 1 Hour Recovery ride
Zone 2 only. Try to keep cadence high throughout (>90 RPM)
Wednesday: REST
Thursday: Intervals
Warm up for 30 min in zone 2 and 3: Follow with 4 x 3 minutes in a high gear and at a low cadence (45-50 RPM) (Use a gear which you can only just turn over. Try to do each of these hard efforts on a gentle uphill to keep the speed constant. Rest for 5 min in zone 2 between each hard effort . Warm down for 30 min in zone 2 to finish.
Friday: REST
Saturday: 1.5 Hours
Zone 2 and zone 3. Self selected cadence
Sunday: 2 Hours
Zone 2 only. Try to keep cadence high throughout (>90 RPM)
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