It’s the final week of training! Follow the taper plan below to reach the start line fresh and ready to race. Good luck!

Week 8

Taper Phase

Monday: 1 Hour Recovery ride
Zone 2 only – Try to keep cadence high throughout (>90 RPM)

Tuesday: REST

Wednesday:2 Hours
Zone 2 and zone 3. Self selected cadence

Thursday: Intervals
30 min warmup zone 2 and 3: 3 x 4 min zone 4 hear rate (Not zone 5!). Rest 5 min in zone 2 between each harder effort. Warm down for 20 min in zone 2.

Friday: REST

Saturday: 1.5 Hours
Zone 2 and 3 with 4 x 2 minute accelerations to bring your heart rate up to zone 4 for the last 30 seconds of each acceleration (Use a relatively hard gear and lowish cadence (70-80). Rest for 5 min between each acceleration. (These are not supposed to be hard intervals)

Sunday: 40km MTB Race

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

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