8 Weeks To Your First MTB Race – Week 1

Photo: Nick Muzik

Photo: Nick Muzik

 

Welcome to your first week of training! The weekly programmes start on a Monday and end on a Sunday, so plan your week accordingly. Try to stick to the programme as best as possible, but if you miss a day here or there, don’t panic – just pick up where you left off. Doubling up on training could lead to injury.

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 1

Pre-conditioning Phase

Monday: 1.5 Hours
Zone 2 and zone 3. Try to keep cadence high throughout (>90 RPM)

Tuesday: IMTG ride: 60min

Zone 2 only (Fasted state: Do not eat breakfast or eat any meal for at least 5 hours before ride. Drink water for the first 60min and then switch to a carbohydrate drink and finish the ride immediately. Keep to zone 2 only and eat immediately after finishing the training session.

Wednesday: REST

Thursday: 1.5 Hours
Zone 2 and zone 3. Try to keep cadence high throughout (>90 RPM)

Friday: Cross Training
1 – 2 hours of gym / pilates / core stability training

Saturday: 1.5 Hours
Zone 2 and zone 3. Self selected cadence

Sunday: 1.5 Hours
Zone 2 only. Try to keep cadence high throughout (>90 RPM)

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