For full protocol and links to zone calculator, http://bit.ly/threshold_test
This test protocol can be used for both Functional Threshold Power (FTP) and Functional Threshold Heart-rate (FTHR).
You can think of this session as "weight training" on the bike.
All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.
To keep the strengthening as MTB specific as possible, the ideal is to do this session on your mountain bike. If you have a suitable 5-minute climb, which can be on tarmac, this can be the best option.
A mid-week opportunity to get out on the trails. The main focus of this ride is to work on your skills but also, as the plan progresses, there will be an endurance focus to it too.
This is not an essential session; add it to your
training if you have the time. You might find it equally beneficial to take an extra rest day.
Choose an activity to help develop all-round
fitness and flexibility.
Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.
Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.
Your main endurance focussed session of the week.
This is your opportunity to practice the pacing, fuelling and hydration strategies that you'll use on your MTB Marathon.
After yesterday's endurance ride, this session is about skills, fun and recovery.
As much as anything, it's a chance to get out and have some fun on your mountain bike.
This session develops your ability to sprint and recover from multiple hard efforts.
Repeated short high intensity efforts are an integral part of mountain biking.