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You are here: Home > 8 Weeks To Your First MTB Race

8 Weeks To Your First MTB Race

on June 3, 2013 in List Tools, Training & Nutrition, Training Programmes, Winter Challenge

Knysna Cycle Facebook Page

Entered an MTB race for the first time this winter? Follow our novice eight week training programme.

This training programme refers to training zones. To work out your particular training zones, click here.

- Designed by Dr Jeroen Swart

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8

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)