8 Weeks To Your First MTB Race – Week 2

8 Weeks To Your First MTB Race - Week 2


Bicycling |

Image By Zoon Cronje.
Image By Zoon Cronje.

 

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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