8 Weeks To Your First MTB Race – Week 5

8 Weeks To Your First MTB Race - Week 5


Bicycling |

Image By Zoon Cronje.
Image By Zoon Cronje.

Week 5

Monday: REST

Tuesday: Intervals
Warm up for 20 min in zone 2 and 3: Follow this with 2 x 10 minutes of seated climbing on a moderate gradient (6-8%). Keep your cadence low (50-65) and keep the intensity moderate – below Zone 4 and preferably in the middle of Zone 3. If you find the intensity too high then use a lower gear but keep the cadence low. Recovery of 10 minutes – zone 2 between each of the climbs. Try to keep your shoulders and hands relaxed during the climbs. If you cannot sit anymore then stand for 50 metres and then sit again.

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

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

Friday: REST

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

Sunday: 3 Hours
Zone 2 only. Try to keep cadence high throughout (>90 RPM)

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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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